Comparing Nutrients in 100 grams Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Boiled Broccoli	Recommended Dietary Allowance
Energy	13.4% 388kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	35.4% 25.7g	1.9% 1.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.02% 0.74g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	15% 8.4g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.25% 29μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	72% 65mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.13% 1.07mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.5% 65mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.27mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	32.3% 2.58mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.55mg	8.43% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45% 316mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Boiled Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins versus 100 g of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Boiled Broccoli:

• 100 grams of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 5.8 times more Vitamin B1, 1.6 times more Vitamin B2, 4.3 times more Vitamin B3, 1.2 times more Vitamin B6 and more Vitamin B12 than Boiled Broccoli.
• While 100 g of Boiled and Drained Broccoli contain 77 times more Vitamin A, 3.7 times more Vitamin B9, 162.3 times more Vitamin C, 1.4 times more Vitamin E and 47 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Boiled Broccoli provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Boiled Broccoli have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Boiled Broccoli:

• 100 grams of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 1.6 times more Calcium, 4.3 times more Copper, 3.9 times more Iron, 4.8 times more Magnesium, 8 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium, 10.8 times more Selenium, 5.7 times more Sodium and 3.5 times more Zinc than Boiled Broccoli.
• While 100 g of Boiled and Drained Broccoli contain 26.3 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 11.1 times more Energy, 13.5 times more Fat, 12.3 times more Saturated Fat, 25.5 times more Omega 6, 11.2 times more Carbohydrate, 18.5 times more Sugars, 2.9 times more Fiber and 3.5 times more Protein than Boiled Broccoli.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Boiled Broccoli offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy and Omega 6