Comparing Nutrients in 100 calories Boiled Broccoli VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt

Weight per 100 calories

• Boiled Broccoli: 286g
• Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: 233g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Broccoli or Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%

Macro Nutrients

	Boiled Broccoli	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	2.28% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	4.57% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	NA	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	2.9% 2.1g	NA	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	25% 9.43g	10.4% 3.95g	38g per day for Men 19-50 years
Protein	12% 6.8g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0.26% 2.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	6.44% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	4.7% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	2.33% 0.03mg	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	77% 309μg	2.9% 11.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	206% 185mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.6% 4.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Calcium	11.4% 114mg	2.56% 25.6mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	NA	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	24% 1.9mg	28% 2.26mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	16.6% 69.8mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	68.6% 1.58mg	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	27.3% 191mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	NA	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	7.13% 107mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	6.9% 255g	5.6% 207g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• Boiled and Drained Broccoli has 94.6 times more Vitamin A, 4.2 times more Vitamin B2, 7.2 times more Vitamin B3, 7.5 times more Vitamin B5, 18.9 times more Vitamin B6, 26.5 times more Vitamin B9 and more Vitamin C than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 1.5 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Boiled Broccoli vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• Boiled and Drained Broccoli has 4.5 times more Calcium, 1.8 times more Copper, 5.2 times more Potassium and 1.2 times more Water than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 2.8 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have similar amounts of Iron, Magnesium, Phosphorus, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Broccoli has 9.7 times more Omega 3, 2.4 times more Fiber and 1.4 times more Protein than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 1.9 times more Fat, 1.8 times more Saturated Fat and 5.3 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Broccoli as well as Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.