Comparing Nutrients in 100 calories Cereal Coffee SubstituteVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Cereal Coffee Substitute

28g

Cooked Chopped Frozen Broccoli

357g

Cereal Coffee Substitute has 12.9 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Cereal Coffee Substitute or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Cereal Coffee Substitute

87%

Cooked Chopped Frozen Broccoli

36%

61%

100 kcal ▼

Macro Nutrients

Cereal Coffee Substitutevs Cooked Chopped Frozen Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.72%0.7g

Fat

0.44%0.43g

0.7 gvs0.43 g

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

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0.52%0.17g

Saturated Fat

0.2%0.064g

0.17 gvs0.064 g

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

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1.44%0.023g

Omega 3

9.38%0.15g

0.023 gvs0.15 g

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

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1.85%0.32g

Omega 6

0.27%0.046g

0.32 gvs0.046 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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16.8%21.8g

Carbohydrate

14.7%19g

21.8 gvs19 g

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

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1.77%1.3g

Sugars

7.24%5.25g

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

1.3 gvs5.25 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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17%6.47g

Fiber

28%10.7g

6.47 gvs10.7 g

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

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3%1.67g

Protein

19.8%11g

1.67 gvs11 g

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

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Vitamins

Cereal Coffee Substitutevs Cooked Chopped Frozen Broccoli

0%0μg

Vitamin A

20.2%182μg

RAE, retinol activity equivalents

0 μgvs182 μg

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

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9.56%0.11mg

Vitamin B1

16.4%0.2mg

Thiamine

0.11 mgvs0.2 mg

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

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2.03%0.026mg

Vitamin B2

22.3%0.29mg

Riboflavin

0.026 mgvs0.29 mg

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

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30.7%4.9mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

4.9 mgvs1.64 mg

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

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7.83%0.39mg

Vitamin B5

19.6%0.98mg

Pantothenic acid

0.39 mgvs0.98 mg

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

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16%0.21mg

Vitamin B6

35.7%0.46mg

Pyridoxine

0.21 mgvs0.46 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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3.6%14.4μg

Vitamin B9

50%200μg

Folates and Folic Acid

14.4 μgvs200 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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0%0mg

Vitamin C

159%143mg

Ascorbic acid

0 mgvs143 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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1.8%0.27mg

Vitamin E

31.4%4.7mg

Tocopherols and Tocotrienols

0.27 mgvs4.7 mg

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

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0.37%0.44μg

Vitamin K

262%315μg

Phytomenadione or phylloquinone

0.44 μgvs315 μg

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

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Minerals

Cereal Coffee Substitutevs Cooked Chopped Frozen Broccoli

1.6%16mg

Calcium

11.8%118mg

16 mgvs118 mg

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

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6.4%0.058mg

Copper

13.5%0.12mg

0.058 mgvs0.12 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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16%1.28mg

Iron

27.2%2.18mg

1.28 mgvs2.18 mg

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

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16%67.8mg

Magnesium

11%46.4mg

67.8 mgvs46.4 mg

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

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13.3%0.31mg

Manganese

34.6%0.8mg

0.31 mgvs0.8 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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23%161mg

Phosphorus

25%175mg

161 mgvs175 mg

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

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20%679mg

Potassium

15%507mg

679 mgvs507 mg

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

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32.4%18μg

Selenium

4.55%2.5μg

18 μgvs2.5 μg

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

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1.54%23mg

Sodium

2.6%39.3mg

23 mgvs39.3 mg

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

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1.3%0.14mg

Zinc

9.1%1mg

0.14 mgvs1 mg

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

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0.06%2.2g

Water

8.76%324g

2.2 gvs324 g

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

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Lets compare vitamin content per 100 calories of Cereal Coffee Substitute vs Cooked Chopped Frozen Broccoli:

Cereal Coffee Substitute Powder has 3 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 11 times more Vitamin B2, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6, 13.8 times more Vitamin B9, more Vitamin C, 17.3 times more Vitamin E and 707.9 times more Vitamin K than Cereal Coffee Substitute Powder.
Both Cereal Coffee Substitute Powder as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cereal Coffee Substitute vs Cooked Chopped Frozen Broccoli:

Cereal Coffee Substitute Powder has 1.5 times more Magnesium, 1.3 times more Potassium and 7.1 times more Selenium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 7.3 times more Calcium, 2.1 times more Copper, 1.7 times more Iron, 2.6 times more Manganese, 1.7 times more Sodium, 7.1 times more Zinc and 146 times more Water than Cereal Coffee Substitute Powder.
Both Cereal Coffee Substitute Powder and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereal Coffee Substitute Powder has 6.8 times more Omega 6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 6.5 times more Omega 3, 4.1 times more Sugars, 1.7 times more Fiber and 6.6 times more Protein than Cereal Coffee Substitute Powder.
Both Cereal Coffee Substitute Powder and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cereal Coffee Substitute Powder as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereal Coffee SubstituteVS Prepared With Water Cereal Grain Beverage Coffee SubstituteCooked Chopped Frozen BroccoliVS Prepared With Water Cereal Grain Beverage Coffee SubstituteCereal Coffee SubstituteVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 100 calories Cereal Coffee SubstituteVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereal Coffee Substitute or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: