Comparing Nutrients in 100 calories Cereals ready-to-eat, POST Raisin Bran CerealVS Frozen Chopped Broccoli

Weight per 100 calories

Cereals ready-to-eat, POST Raisin Bran Cereal

31g

Frozen Chopped Broccoli

385g

Cereals ready-to-eat, POST Raisin Bran Cereal have 12.5 times more energy per 100g than Frozen Chopped Broccoli. It has high 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 ready-to-eat, POST Raisin Bran Cereal or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST Raisin Bran Cereal

88%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST Raisin Bran Cerealvs 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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0.51%0.49g

Fat

1.15%1.1g

0.49 gvs1.1 g

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

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0.29%0.091g

Saturated Fat

0.53%0.17g

0.091 gvs0.17 g

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

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1.18%0.019g

Omega 3

25.2%0.4g

0.019 gvs0.4 g

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

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1.33%0.23g

Omega 6

0.7%0.12g

0.23 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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18.7%24.4g

Carbohydrate

14%18.4g

24.4 gvs18.4 g

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

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14%10g

Sugars

7.16%5.2g

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

10 gvs5.2 g

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

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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]

NA gvs3.2 g

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

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Glucose

%2.9g

NA gvs2.9 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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11%4.23g

Fiber

30.4%11.5g

4.23 gvs11.5 g

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

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4.2%2.35g

Protein

19.3%11g

2.35 gvs11 g

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

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Vitamins

Cereals ready-to-eat, POST Raisin Bran Cerealvs Frozen Chopped Broccoli

13%117μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

117 μgvs200 μg

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

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15.4%0.19mg

Vitamin B1

17%0.2mg

Thiamine

0.19 mgvs0.2 mg

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

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16.6%0.22mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.22 mgvs0.37 mg

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

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16.4%2.62mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

2.62 mgvs1.8 mg

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

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1.27%0.064mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.064 mgvs1.07 mg

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

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19%0.25mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.25 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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26%105μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

105 μgvs258 μg

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

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32%0.77μg

Vitamin B12

0%0μg

Cobalamin

0.77 μgvs0 μg

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

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0.31%0.28mg

Vitamin C

241%217mg

Ascorbic acid

0.28 mgvs217 mg

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

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3.5%21IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

21 IUvs0 IU

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

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1.1%0.17mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

0.17 mgvs4.7 mg

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

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0.49%0.59μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

0.59 μgvs312 μg

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

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Minerals

Cereals ready-to-eat, POST Raisin Bran Cerealvs Frozen Chopped Broccoli

1.36%13.6mg

Calcium

21.5%215mg

13.6 mgvs215 mg

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

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13.7%0.12mg

Copper

16.2%0.15mg

0.12 mgvs0.15 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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70.6%5.65mg

Iron

39%3.1mg

5.65 mgvs3.1 mg

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

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12.3%52mg

Magnesium

16.5%69.2mg

52 mgvs69.2 mg

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

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43%0.99mg

Manganese

49%1.13mg

0.99 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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15%105mg

Phosphorus

27.5%192mg

105 mgvs192 mg

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

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4.77%162mg

Potassium

24%815mg

162 mgvs815 mg

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

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3.3%1.82μg

Selenium

19.6%10.8μg

1.82 μgvs10.8 μg

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

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7.86%118mg

Sodium

6.15%92mg

118 mgvs92 mg

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

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10.7%1.17mg

Zinc

16.8%1.85mg

1.17 mgvs1.85 mg

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

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0.072%2.65g

Water

9.5%352g

2.65 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 ready-to-eat, POST Raisin Bran Cereal vs Frozen Chopped Broccoli:

Cereals ready-to-eat, POST Raisin Bran Cereal have 1.5 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Vitamin A, 1.7 times more Vitamin B2, 16.9 times more Vitamin B5, 2 times more Vitamin B6, 2.5 times more Vitamin B9, 780.9 times more Vitamin C, 28.2 times more Vitamin E and 531.9 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
Both Cereals ready-to-eat, POST Raisin Bran Cereal and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, POST Raisin Bran Cereal vs Frozen Chopped Broccoli:

Cereals ready-to-eat, POST Raisin Bran Cereal have 1.8 times more Iron and 1.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 15.9 times more Calcium, 1.3 times more Magnesium, 1.8 times more Phosphorus, 5 times more Potassium, 5.9 times more Selenium, 1.6 times more Zinc and 132.5 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
Both Cereals ready-to-eat, POST Raisin Bran Cereal and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, POST Raisin Bran Cereal have 1.9 times more Omega 6, 1.3 times more Carbohydrate and 2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Fat, 21.5 times more Omega 3, 2.7 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
Both Cereals ready-to-eat, POST Raisin Bran Cereal and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, POST Raisin Bran Cereal 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 ready-to-eat, POST Raisin Bran CerealVS Cereals ready-to-eat, QUAKER, QUAKER Puffed RiceFrozen Chopped BroccoliVS Cereals ready-to-eat, QUAKER, QUAKER Puffed RiceCereals ready-to-eat, POST Raisin Bran CerealVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, POST Raisin Bran CerealVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, POST Raisin Bran Cereal or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: