Comparing Nutrients in 1 pound BroccoliVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

10%

22%

68%

1 lb ▼

Macro Nutrients

Broccolivs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

5.3%154kcal

Energy

60.4%1751kcal

154 kcalvs1751 kcal

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

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1.73%1.68g

Fat

46%44.5g

1.68 gvs44.5 g

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

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1.6%0.52g

Saturated Fat

23.4%7.48g

0.52 gvs7.48 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

1.56%4.54mg

0 mgvs4.54 mg

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

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23%30g

Carbohydrate

242%315g

30 gvs315 g

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

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10.6%7.7g

Sugars

117%85g

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

7.7 gvs85 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

92%35g

11.8 gvs35 g

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

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23%12.8g

Protein

79.5%44.5g

12.8 gvs44.5 g

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

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Vitamins

Broccolivs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, 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

133%1.6mg

Thiamine

0.32 mgvs1.6 mg

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

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41%0.53mg

Vitamin B2

40%0.52mg

Riboflavin

0.53 mgvs0.52 mg

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

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18%2.9mg

Vitamin B3

44%7.06mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs7.06 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

44.3%0.58mg

Pyridoxine

0.79 mgvs0.58 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

38.6%154μg

Folates and Folic Acid

286 μgvs154 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

14%12.7mg

Ascorbic acid

405 mgvs12.7 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

13.6%2.04mg

Tocopherols and Tocotrienols

3.54 mgvs2.04 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, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

21.3%213mg

Calcium

29%290mg

213 mgvs290 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

175%14mg

3.3 mgvs14 mg

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

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22.7%95mg

Magnesium

106%445mg

95 mgvs445 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

186%1302mg

299 mgvs1302 mg

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

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42%1433mg

Potassium

42.3%1438mg

1433 mgvs1438 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

102%1529mg

150 mgvs1529 mg

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

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17%1.86mg

Zinc

88.7%9.75mg

1.86 mgvs9.75 mg

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

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11%405g

Water

0.92%34g

405 gvs34 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, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

Raw Broccoli has 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, 31.9 times more Vitamin C and 1.7 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
While Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 5 times more Vitamin B1 and 2.4 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have similar amounts of Vitamin B2 per 1 lb.
Both Raw Broccoli as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

Raw Broccoli has 12 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
While Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 1.4 times more Calcium, 4.2 times more Iron, 4.7 times more Magnesium, 4.3 times more Phosphorus, 10.2 times more Sodium and 5.2 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 11.4 times more Energy, 26.5 times more Fat, 14.5 times more Saturated Fat, 10.5 times more Carbohydrate, 11 times more Sugars, 3 times more Fiber and 3.5 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliCereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryVS Boiled BroccoliBroccoliVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dryCereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: