Comparing Nutrients in 100 calories Cereals, farina, enriched, cooked with water, with saltVS Frozen Chopped Broccoli

Weight per 100 calories

Cereals, farina, enriched, cooked with water, with salt

189g

Frozen Chopped Broccoli

385g

Cereals, farina, enriched, cooked with water, with salt have 2 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Cereals, farina, enriched, cooked with water, with salt or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals, farina, enriched, cooked with water, with salt

13%

81%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Cereals, farina, enriched, cooked with water, with saltvs Frozen Chopped 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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0.66%0.64g

Fat

1.15%1.1g

0.64 gvs1.1 g

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

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0.39%0.12g

Saturated Fat

0.53%0.17g

0.12 gvs0.17 g

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

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0.83%0.013g

Omega 3

25.2%0.4g

0.013 gvs0.4 g

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

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1.32%0.22g

Omega 6

0.7%0.12g

0.22 gvs0.12 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%20.6g

Carbohydrate

14%18.4g

20.6 gvs18.4 g

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

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1.98%1.43g

Sugars

7.16%5.2g

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

1.43 gvs5.2 g

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

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0%0g

Fructose

4.4%3.2g

≤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]

0 gvs3.2 g

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

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%0g

Glucose

%2.9g

0 gvs2.9 g

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

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%0.13g

Sucrose

0.13 gvsNA g

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

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3.97%1.5g

Fiber

30.4%11.5g

1.5 gvs11.5 g

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

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6.13%3.43g

Protein

19.3%11g

3.43 gvs11 g

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

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Vitamins

Cereals, farina, enriched, cooked with water, with saltvs Frozen Chopped Broccoli

0%0μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

0 μgvs200 μg

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

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20%0.24mg

Vitamin B1

17%0.2mg

Thiamine

0.24 mgvs0.2 mg

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

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9.43%0.12mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.12 mgvs0.37 mg

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

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17.6%2.8mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs1.8 mg

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

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9.66%0.48mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.48 mgvs1.07 mg

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

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14%0.18mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.18 mgvs0.5 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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36.3%145μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

145 μgvs258 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

241%217mg

Ascorbic acid

0 mgvs217 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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0.5%0.075mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

0.075 mgvs4.7 mg

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

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0%0μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

0 μgvs312 μg

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

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Minerals

Cereals, farina, enriched, cooked with water, with saltvs Frozen Chopped Broccoli

18.3%183mg

Calcium

21.5%215mg

183 mgvs215 mg

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

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8.6%0.077mg

Copper

16.2%0.15mg

0.077 mgvs0.15 mg

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

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2.4%96μg

Fluoride

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

96 μgvsNA μg

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

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126%10mg

Iron

39%3.1mg

10 mgvs3.1 mg

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

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3.14%13.2mg

Magnesium

16.5%69.2mg

13.2 mgvs69.2 mg

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

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16%0.37mg

Manganese

49%1.13mg

0.37 mgvs1.13 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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9.97%70mg

Phosphorus

27.5%192mg

70 mgvs192 mg

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

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1.28%43.4mg

Potassium

24%815mg

43.4 mgvs815 mg

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

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10.3%5.66μg

Selenium

19.6%10.8μg

5.66 μgvs10.8 μg

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

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16%238mg

Sodium

6.15%92mg

238 mgvs92 mg

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

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3.95%0.43mg

Zinc

16.8%1.85mg

0.43 mgvs1.85 mg

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

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4.4%163g

Water

9.5%352g

163 gvs352 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 Cereals, farina, enriched, cooked with water, with salt vs Frozen Chopped Broccoli:

Cereals, farina, enriched, cooked with water, with salt have 1.6 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 3 times more Vitamin B2, 2.2 times more Vitamin B5, 2.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 62.2 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
Both Cereals, farina, enriched, cooked with water, with salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 100 kcal.
Both Cereals, farina, enriched, cooked with water, with salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cereals, farina, enriched, cooked with water, with salt vs Frozen Chopped Broccoli:

Cereals, farina, enriched, cooked with water, with salt have 3.2 times more Iron and 2.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Copper, 5.2 times more Magnesium, 3.1 times more Manganese, 2.8 times more Phosphorus, 18.8 times more Potassium, 1.9 times more Selenium, 4.3 times more Zinc and 2.2 times more Water than Cereals, farina, enriched, cooked with water, with salt.
Both Cereals, farina, enriched, cooked with water, with salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals, farina, enriched, cooked with water, with salt have 1.9 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Fat, 30.6 times more Omega 3, 3.6 times more Sugars, more Fructose, 7.6 times more Fiber and 3.1 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
Both Cereals, farina, enriched, cooked with water, with salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cereals, farina, enriched, cooked with water, with salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals, farina, enriched, cooked with water, with saltVS Cereals, MALT-O-MEAL, chocolate, dryFrozen Chopped BroccoliVS Cereals, MALT-O-MEAL, chocolate, dryCereals, farina, enriched, cooked with water, with saltVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Cereals, farina, enriched, cooked with water, with saltVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals, farina, enriched, cooked with water, with salt or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: