Comparing Nutrients in 1 pound BroccoliVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

11%

80%

1 lb ▼

Macro Nutrients

Broccolivs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

5.3%154kcal

Energy

57.2%1660kcal

154 kcalvs1660 kcal

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

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1.73%1.68g

Fat

22.4%21.8g

1.68 gvs21.8 g

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

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1.6%0.52g

Saturated Fat

13%4.2g

0.52 gvs4.2 g

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

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18%0.29g

Omega 3

0.29 gvsNA g

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

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1.3%0.22g

Omega 6

0.22 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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23%30g

Carbohydrate

264%343g

30 gvs343 g

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

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10.6%7.7g

Sugars

92%66.7g

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

7.7 gvs66.7 g

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

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4.25%3.1g

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]

3.1 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.45g

Sucrose

0.45 gvsNA g

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

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31%11.8g

Fiber

266%101g

11.8 gvs101 g

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

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23%12.8g

Protein

71%40g

12.8 gvs40 g

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

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Vitamins

Broccolivs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

15.6%141μg

Vitamin A

RAE, retinol activity equivalents

141 μgvsNA μg

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

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27%0.32mg

Vitamin B1

288%3.46mg

Thiamine

0.32 mgvs3.46 mg

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

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41%0.53mg

Vitamin B2

369%4.8mg

Riboflavin

0.53 mgvs4.8 mg

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

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18%2.9mg

Vitamin B3

353%56.5mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs56.5 mg

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

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52%2.6mg

Vitamin B5

Pantothenic acid

2.6 mgvsNA mg

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

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61%0.79mg

Vitamin B6

433%5.63mg

Pyridoxine

0.79 mgvs5.63 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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71.4%286μg

Vitamin B9

282%1129μg

Folates and Folic Acid

286 μgvs1129 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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450%405mg

Vitamin C

1%0.91mg

Ascorbic acid

405 mgvs0.91 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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23.6%3.54mg

Vitamin E

13%1.95mg

Tocopherols and Tocotrienols

3.54 mgvs1.95 mg

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

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384%461μg

Vitamin K

Phytomenadione or phylloquinone

461 μgvsNA μg

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

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Minerals

Broccolivs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

21.3%213mg

Calcium

126%1261mg

213 mgvs1261 mg

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

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24.7%0.22mg

Copper

0.22 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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41.4%3.3mg

Iron

534%42.7mg

3.3 mgvs42.7 mg

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

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22.7%95mg

Magnesium

98%413mg

95 mgvs413 mg

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

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41.4%0.95mg

Manganese

0.95 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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42.8%299mg

Phosphorus

198%1388mg

299 mgvs1388 mg

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

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42%1433mg

Potassium

34%1161mg

1433 mgvs1161 mg

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

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20.6%11.3μg

Selenium

11.3 μgvsNA μg

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

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9.98%150mg

Sodium

143%2145mg

150 mgvs2145 mg

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

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17%1.86mg

Zinc

84%9.25mg

1.86 mgvs9.25 mg

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

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11%405g

Water

0.92%34g

405 gvs34 g

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

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Lets compare vitamin content per 1 pound of Broccoli vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

Raw Broccoli has 446 times more Vitamin C and 1.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
While Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 10.7 times more Vitamin B1, 9 times more Vitamin B2, 19.5 times more Vitamin B3, 7.1 times more Vitamin B6 and 4 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

Raw Broccoli has 1.2 times more Potassium and 11.9 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
While Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 5.9 times more Calcium, 12.9 times more Iron, 4.3 times more Magnesium, 4.6 times more Phosphorus, 14.3 times more Sodium and 5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 10.8 times more Energy, 13 times more Fat, 8.1 times more Saturated Fat, 11.4 times more Carbohydrate, 8.6 times more Sugars, 8.6 times more Fiber and 3.1 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliCereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberVS Boiled BroccoliBroccoliVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryCereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: