Comparing Nutrients in 300 calories Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryVS Broccoli

Weight per 300 calories

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

77.7g

Broccoli

882g

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 11.4 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry or Broccoli?

Macros Ratio

Protein Fat Carbs

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

10%

22%

68%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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7.85%7.6g

Fat

3.37%3.26g

7.6 gvs3.26 g

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

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4%1.3g

Saturated Fat

3.14%1g

1.3 gvs1 g

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

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Omega 3

34.7%0.56g

NA gvs0.56 g

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

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Omega 6

2.54%0.43g

NA gvs0.43 g

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

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0.27%0.78mg

Cholesterol

0%0mg

0.78 mgvs0 mg

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

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41.5%54g

Carbohydrate

45%58.6g

54 gvs58.6 g

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

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20%14.5g

Sugars

20.7%15g

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

14.5 gvs15 g

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

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Fructose

8.28%6g

≤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 gvs6 g

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

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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15.7%6g

Fiber

60.4%23g

6 gvs23 g

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

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13.6%7.62g

Protein

44.4%25g

7.62 gvs25 g

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

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Vitamins

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryvs Broccoli

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

NA μgvs274 μg

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

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22.8%0.27mg

Vitamin B1

52.2%0.63mg

Thiamine

0.27 mgvs0.63 mg

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

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6.88%0.089mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.089 mgvs1.03 mg

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

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7.56%1.2mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs5.64 mg

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

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Vitamin B5

101%5.06mg

Pantothenic acid

NA mgvs5.06 mg

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

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7.6%0.099mg

Vitamin B6

119%1.54mg

Pyridoxine

0.099 mgvs1.54 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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6.6%26.4μg

Vitamin B9

139%556μg

Folates and Folic Acid

26.4 μgvs556 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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2.4%2.18mg

Vitamin C

875%787mg

Ascorbic acid

2.18 mgvs787 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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2.33%0.35mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.35 mgvs6.9 mg

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

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Vitamin K

747%896μg

Phytomenadione or phylloquinone

NA μgvs896 μg

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

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Minerals

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryvs Broccoli

4.97%49.7mg

Calcium

41.5%415mg

49.7 mgvs415 mg

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

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Copper

48%0.43mg

NA mgvs0.43 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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30%2.4mg

Iron

80.5%6.44mg

2.4 mgvs6.44 mg

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

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18%76mg

Magnesium

44%185mg

76 mgvs185 mg

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

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Manganese

80.6%1.85mg

NA mgvs1.85 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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32%223mg

Phosphorus

83%582mg

223 mgvs582 mg

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

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7.25%246mg

Potassium

82%2788mg

246 mgvs2788 mg

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

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Selenium

40%22μg

NA μgvs22 μg

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

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17.5%262mg

Sodium

19.4%291mg

262 mgvs291 mg

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

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15%1.67mg

Zinc

33%3.6mg

1.67 mgvs3.6 mg

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

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0.16%5.8g

Water

21.3%788g

5.8 gvs788 g

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

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Lets compare vitamin content per 300 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry vs Broccoli:

Raw Broccoli contains 2.3 times more Vitamin B1, 11.6 times more Vitamin B2, 4.7 times more Vitamin B3, 15.6 times more Vitamin B6, 21 times more Vitamin B9, 361.7 times more Vitamin C and 19.7 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry vs Broccoli:

Raw Broccoli contains 8.3 times more Calcium, 2.7 times more Iron, 2.4 times more Magnesium, 2.6 times more Phosphorus, 11.3 times more Potassium, 2.2 times more Zinc and 135.7 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry and Raw Broccoli have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 2.3 times more Fat and 1.3 times more Saturated Fat than Raw Broccoli.
While Raw Broccoli contains 3.8 times more Fiber and 3.3 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry and Raw Broccoli have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dryBroccoliVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dryCereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: