Comparing Nutrients in 14 ounces BroccoliVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

23%

69%

14 oz ▼

Macro Nutrients

Broccolivs Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

4.65%135kcal

Energy

53.4%1548kcal

135 kcalvs1548 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g

Fat

42.4%41g

1.47 gvs41 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

16%5.16g

0.45 gvs5.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g

Omega 3

0.25 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

0.19 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.3%26.4g

Carbohydrate

215%280g

26.4 gvs280 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

161%117g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvs117 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g

Fructose

≤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]

2.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

1.94 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g

Sucrose

0.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g

Fiber

73%27.8g

10.3 gvs27.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

58%32.5g

11 gvs32.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

13.7%123μg

Vitamin A

RAE, retinol activity equivalents

123 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

89%1.07mg

Thiamine

0.28 mgvs1.07 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

27.5%0.36mg

Riboflavin

0.46 mgvs0.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg

Vitamin B3

27%4.32mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs4.32 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg

Vitamin B5

Pantothenic acid

2.27 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg

Vitamin B6

45%0.59mg

Pyridoxine

0.69 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

20%79.4μg

Folates and Folic Acid

250 μgvs79.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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393%354mg

Vitamin C

3.97%3.57mg

Ascorbic acid

354 mgvs3.57 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.6%3.1mg

Vitamin E

9.53%1.43mg

Tocopherols and Tocotrienols

3.1 mgvs1.43 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

Phytomenadione or phylloquinone

403 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

18.7%187mg

Calcium

22.6%226mg

187 mgvs226 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg

Copper

0.19 mgvsNA mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.2%2.9mg

Iron

137%11mg

2.9 mgvs11 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

81.3%341mg

83.3 mgvs341 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg

Manganese

0.83 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.4%262mg

Phosphorus

136%949mg

262 mgvs949 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg

Potassium

40%1365mg

1254 mgvs1365 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg

Selenium

9.92 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg

Sodium

94%1413mg

131 mgvs1413 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg

Zinc

66%7.26mg

1.63 mgvs7.26 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g

Water

0.84%31g

354 gvs31 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry:

Raw Broccoli has 1.3 times more Vitamin B2, 3.2 times more Vitamin B9, 99.1 times more Vitamin C and 2.2 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
While Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contain 3.8 times more Vitamin B1 and 1.7 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have similar amounts of Vitamin B6 per 14 oz.
Both Raw Broccoli as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry:

Raw Broccoli has 11.4 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
While Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contain 3.8 times more Iron, 4.1 times more Magnesium, 3.6 times more Phosphorus, 10.8 times more Sodium and 4.5 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contain 11.5 times more Energy, 28 times more Fat, 11.4 times more Saturated Fat, 10.6 times more Carbohydrate, 17.3 times more Sugars, 2.7 times more Fiber and 2.9 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliCereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dryVS Boiled BroccoliBroccoliVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryCereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dryVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: