Comparing Nutrients in 1 pound BroccoliVS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cereals, QUAKER, Quick Oats with Iron, Dry

14%

16%

70%

1 lb ▼

Macro Nutrients

Broccolivs Cereals, QUAKER, Quick Oats with Iron, Dry

5.3%154kcal

Energy

58%1683kcal

154 kcalvs1683 kcal

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

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1.73%1.68g

Fat

32%31g

1.68 gvs31 g

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

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1.6%0.52g

Saturated Fat

13.6%4.35g

0.52 gvs4.35 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

238%309g

30 gvs309 g

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

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10.6%7.7g

Sugars

8.9%6.44g

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

7.7 gvs6.44 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

112%42.6g

11.8 gvs42.6 g

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

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23%12.8g

Protein

111%62g

12.8 gvs62 g

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

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Vitamins

Broccolivs Cereals, QUAKER, Quick Oats with Iron, Dry

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

204%2.45mg

Thiamine

0.32 mgvs2.45 mg

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

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41%0.53mg

Vitamin B2

43%0.56mg

Riboflavin

0.53 mgvs0.56 mg

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

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18%2.9mg

Vitamin B3

23.3%3.73mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs3.73 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

35%0.45mg

Pyridoxine

0.79 mgvs0.45 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

55.6%222μg

Folates and Folic Acid

286 μgvs222 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

0%0mg

Ascorbic acid

405 mgvs0 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

20%3mg

Tocopherols and Tocotrienols

3.54 mgvs3 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, Quick Oats with Iron, Dry

21.3%213mg

Calcium

21.3%213mg

213 mgvs213 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

2804%224mg

3.3 mgvs224 mg

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

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22.7%95mg

Magnesium

292%1225mg

95 mgvs1225 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

297%2077mg

299 mgvs2077 mg

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

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42%1433mg

Potassium

47.8%1624mg

1433 mgvs1624 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

0.91%13.6mg

150 mgvs13.6 mg

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

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17%1.86mg

Zinc

132%14.5mg

1.86 mgvs14.5 mg

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

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11%405g

Water

1.15%42.5g

405 gvs42.5 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, Quick Oats with Iron, Dry:

Raw Broccoli has 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
While Cereals, QUAKER, Quick Oats with Iron, Dry contain 7.6 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Vitamin B2 and Vitamin E per 1 lb.
Both Raw Broccoli as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Cereals, QUAKER, Quick Oats with Iron, Dry:

Raw Broccoli has 11 times more Sodium and 9.5 times more Water than Cereals, QUAKER, Quick Oats with Iron, Dry.
While Cereals, QUAKER, Quick Oats with Iron, Dry contain 67.7 times more Iron, 12.9 times more Magnesium, 6.9 times more Phosphorus and 7.8 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Cereals, QUAKER, Quick Oats with Iron, Dry contain 10.9 times more Energy, 18.6 times more Fat, 8.4 times more Saturated Fat, 10.3 times more Carbohydrate, 3.6 times more Fiber and 4.9 times more Protein than Raw Broccoli.
Both Raw Broccoli and Cereals, QUAKER, Quick Oats with Iron, Dry have similar amounts of Sugars per 1 lb.
Both Raw Broccoli as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliCereals, QUAKER, Quick Oats with Iron, DryVS Boiled BroccoliBroccoliVS Cereals, QUAKER, Whole Wheat Natural Cereal, dryCereals, QUAKER, Quick Oats with Iron, DryVS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: