Comparing Nutrients in 14 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dryVS Broccoli

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry

12%

24%

64%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dryvs Broccoli

54%1564kcal

Energy

4.65%135kcal

1564 kcalvs135 kcal

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

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45%43.7g

Fat

1.5%1.47g

43.7 gvs1.47 g

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

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17.2%5.5g

Saturated Fat

1.4%0.45g

5.5 gvs0.45 g

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

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Omega 3

15.6%0.25g

NA gvs0.25 g

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

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Omega 6

1.14%0.19g

NA gvs0.19 g

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

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1.37%3.97mg

Cholesterol

0%0mg

3.97 mgvs0 mg

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

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204%265g

Carbohydrate

20.3%26.4g

265 gvs26.4 g

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

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144%105g

Sugars

9.3%6.75g

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

105 gvs6.75 g

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

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Fructose

3.72%2.7g

≤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]

NA gvs2.7 g

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

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Glucose

%1.94g

NA gvs1.94 g

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

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Sucrose

%0.4g

NA gvs0.4 g

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

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74%28g

Fiber

27%10.3g

28 gvs10.3 g

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

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85%47.7g

Protein

20%11g

47.7 gvs11 g

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

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Vitamins

Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dryvs Broccoli

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

NA μgvs123 μg

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

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110%1.33mg

Vitamin B1

23.5%0.28mg

Thiamine

1.33 mgvs0.28 mg

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

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76.3%0.99mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.99 mgvs0.46 mg

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

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33%5.28mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

5.28 mgvs2.54 mg

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

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Vitamin B5

45.5%2.27mg

Pantothenic acid

NA mgvs2.27 mg

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

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70.5%0.92mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.92 mgvs0.69 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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22%87.3μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

87.3 μgvs250 μg

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

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34.7%0.83μg

Vitamin B12

0%0μg

Cobalamin

0.83 μgvs0 μg

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

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3.1%2.78mg

Vitamin C

393%354mg

Ascorbic acid

2.78 mgvs354 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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13.2%2mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

2 mgvs3.1 mg

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

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Vitamin K

336%403μg

Phytomenadione or phylloquinone

NA μgvs403 μg

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

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Minerals

Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dryvs Broccoli

52.4%524mg

Calcium

18.7%187mg

524 mgvs187 mg

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

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Copper

21.6%0.19mg

NA mgvs0.19 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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148%12mg

Iron

36.2%2.9mg

12 mgvs2.9 mg

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

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97%409mg

Magnesium

20%83.3mg

409 mgvs83.3 mg

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

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Manganese

36.2%0.83mg

NA mgvs0.83 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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189%1322mg

Phosphorus

37.4%262mg

1322 mgvs262 mg

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

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58.5%1988mg

Potassium

37%1254mg

1988 mgvs1254 mg

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

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Selenium

18%9.92μg

NA μgvs9.92 μg

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

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48%718mg

Sodium

8.73%131mg

718 mgvs131 mg

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

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77.2%8.5mg

Zinc

14.8%1.63mg

8.5 mgvs1.63 mg

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

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0.71%26g

Water

9.58%354g

26 gvs354 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 Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry vs Broccoli:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have 4.7 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains 2.9 times more Vitamin B9, 127.4 times more Vitamin C and 1.6 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.

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

Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have 2.8 times more Calcium, 4.1 times more Iron, 4.9 times more Magnesium, 5 times more Phosphorus, 1.6 times more Potassium, 5.5 times more Sodium and 5.2 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 13.6 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.

Comparison of macro-nutrients per 14 ounces:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have 11.6 times more Energy, 29.8 times more Fat, 12.2 times more Saturated Fat, 10 times more Carbohydrate, 15.5 times more Sugars, 2.7 times more Fiber and 4.3 times more Protein than Raw Broccoli.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dryVS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamonBroccoliVS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamonCereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dryVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dryVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: