Comparing Nutrients in 100 calories Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryVS Boiled Broccoli

Weight per 100 calories

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

28.3g

Boiled Broccoli

286g

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 10.1 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

12%

11%

77%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryvs Boiled 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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1.3%1.25g

Fat

1.2%1.17g

1.25 gvs1.17 g

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

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0.92%0.29g

Saturated Fat

0.71%0.23g

0.29 gvs0.23 g

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

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Omega 3

21.3%0.34g

NA gvs0.34 g

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

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Omega 6

0.86%0.15g

NA gvs0.15 g

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

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0.098%0.28mg

Cholesterol

0%0mg

0.28 mgvs0 mg

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

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16%20.6g

Carbohydrate

15.8%20.5g

20.6 gvs20.5 g

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

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8%5.8g

Sugars

5.48%3.97g

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

5.8 gvs3.97 g

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

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Fructose

2.9%2.1g

≤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 gvs2.1 g

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

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Glucose

%1.4g

NA gvs1.4 g

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

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Sucrose

%0.23g

NA gvs0.23 g

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

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6.34%2.4g

Fiber

25%9.43g

2.4 gvs9.43 g

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

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5.72%3.2g

Protein

12%6.8g

3.2 gvs6.8 g

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

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Vitamins

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryvs Boiled Broccoli

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

NA μgvs220 μg

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

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8.92%0.11mg

Vitamin B1

15%0.18mg

Thiamine

0.11 mgvs0.18 mg

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

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4.7%0.061mg

Vitamin B2

27%0.35mg

Riboflavin

0.061 mgvs0.35 mg

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

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3%0.48mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.48 mgvs1.58 mg

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

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Vitamin B5

35%1.76mg

Pantothenic acid

NA mgvs1.76 mg

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

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3.44%0.045mg

Vitamin B6

44%0.57mg

Pyridoxine

0.045 mgvs0.57 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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2.76%11μg

Vitamin B9

77%309μg

Folates and Folic Acid

11 μgvs309 μg

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

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2.36%0.057μg

Vitamin B12

0%0μg

Cobalamin

0.057 μgvs0 μg

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

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2.96%2.66mg

Vitamin C

206%185mg

Ascorbic acid

2.66 mgvs185 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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0.89%0.13mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

0.13 mgvs4.14 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, summer berry, dryvs Boiled Broccoli

3.5%35mg

Calcium

11.4%114mg

35 mgvs114 mg

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

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Copper

19.4%0.17mg

NA mgvs0.17 mg

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

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Fluoride

0.29%11.4μg

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

NA μgvs11.4 μg

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

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11%0.89mg

Iron

24%1.9mg

0.89 mgvs1.9 mg

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

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7.62%32mg

Magnesium

14.3%60mg

32 mgvs60 mg

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

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Manganese

24%0.55mg

NA mgvs0.55 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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14.5%101mg

Phosphorus

27.3%191mg

101 mgvs191 mg

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

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3.7%126mg

Potassium

24.6%837mg

126 mgvs837 mg

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

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Selenium

8.3%4.57μg

NA μgvs4.57 μg

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

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6.7%100mg

Sodium

7.8%117mg

100 mgvs117 mg

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

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6.6%0.73mg

Zinc

11.7%1.3mg

0.73 mgvs1.3 mg

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

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0.058%2.14g

Water

6.9%255g

2.14 gvs255 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, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Boiled Broccoli:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have more Vitamin B12 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.7 times more Vitamin B1, 5.8 times more Vitamin B2, 3.3 times more Vitamin B3, 12.8 times more Vitamin B6, 27.9 times more Vitamin B9, 69.6 times more Vitamin C and 31.1 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.

Comparing minerals per 100 calories for Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Boiled Broccoli:

Boiled and Drained Broccoli contains 3.3 times more Calcium, 2.2 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 6.6 times more Potassium, 1.8 times more Zinc and 118.9 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Boiled and Drained Broccoli have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 1.5 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.9 times more Fiber and 2.1 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dryBoiled BroccoliVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dryCereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: