Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, ALPHA-BITSVS Broccoli

Weight per 300 calories

Cereals ready-to-eat, POST, ALPHA-BITS

77g

Broccoli

882g

Cereals ready-to-eat, POST, ALPHA-BITS 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 ready-to-eat, POST, ALPHA-BITS or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, ALPHA-BITS

10%

80%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, ALPHA-BITSvs 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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3.66%3.55g

Fat

3.37%3.26g

3.55 gvs3.26 g

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

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2.65%0.85g

Saturated Fat

3.14%1g

0.85 gvs1 g

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

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3.7%0.059g

Omega 3

34.7%0.56g

0.059 gvs0.56 g

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

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7.8%1.33g

Omega 6

2.54%0.43g

1.33 gvs0.43 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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47.6%62g

Carbohydrate

45%58.6g

62 gvs58.6 g

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

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22.3%16g

Sugars

20.7%15g

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

16 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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14.4%5.48g

Fiber

60.4%23g

5.48 gvs23 g

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

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13.8%7.7g

Protein

44.4%25g

7.7 gvs25 g

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

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Vitamins

Cereals ready-to-eat, POST, ALPHA-BITSvs Broccoli

63.5%571μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

571 μgvs274 μg

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

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83.5%1mg

Vitamin B1

52.2%0.63mg

Thiamine

1 mgvs0.63 mg

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

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83%1.08mg

Vitamin B2

79.4%1.03mg

Riboflavin

1.08 mgvs1.03 mg

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

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80.5%13mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

13 mgvs5.64 mg

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

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11.7%0.58mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.58 mgvs5.06 mg

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

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101%1.3mg

Vitamin B6

119%1.54mg

Pyridoxine

1.3 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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129%514μg

Vitamin B9

139%556μg

Folates and Folic Acid

514 μgvs556 μg

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

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161%3.86μg

Vitamin B12

0%0μg

Cobalamin

3.86 μgvs0 μg

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

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17%15.4mg

Vitamin C

875%787mg

Ascorbic acid

15.4 mgvs787 mg

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

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34.3%206IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

206 IUvs0 IU

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

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1.6%0.24mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.24 mgvs6.9 mg

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

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0.9%1.08μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

1.08 μgvs896 μg

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

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Minerals

Cereals ready-to-eat, POST, ALPHA-BITSvs Broccoli

2.7%27mg

Calcium

41.5%415mg

27 mgvs415 mg

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

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25.7%0.23mg

Copper

48%0.43mg

0.23 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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289%23mg

Iron

80.5%6.44mg

23 mgvs6.44 mg

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

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18%76.3mg

Magnesium

44%185mg

76.3 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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34%238mg

Phosphorus

83%582mg

238 mgvs582 mg

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

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6.06%206mg

Potassium

82%2788mg

206 mgvs2788 mg

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

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29.3%16μg

Selenium

40%22μg

16 μgvs22 μg

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

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30.4%457mg

Sodium

19.4%291mg

457 mgvs291 mg

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

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35%3.86mg

Zinc

33%3.6mg

3.86 mgvs3.6 mg

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

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0.025%0.93g

Water

21.3%788g

0.93 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 ready-to-eat, POST, ALPHA-BITS vs Broccoli:

Cereals ready-to-eat, POST, ALPHA-BITS have 2.1 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Broccoli.
While Raw Broccoli contains 8.7 times more Vitamin B5, 51 times more Vitamin C, 28.8 times more Vitamin E and 830.3 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
Both Cereals ready-to-eat, POST, ALPHA-BITS and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, ALPHA-BITS vs Broccoli:

Cereals ready-to-eat, POST, ALPHA-BITS have 3.6 times more Iron and 1.6 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 15.4 times more Calcium, 1.9 times more Copper, 2.4 times more Magnesium, 2.4 times more Phosphorus, 13.5 times more Potassium, 1.4 times more Selenium and 851.4 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
Both Cereals ready-to-eat, POST, ALPHA-BITS and Raw Broccoli have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, POST, ALPHA-BITS have 3.1 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 9.4 times more Omega 3, 4.2 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
Both Cereals ready-to-eat, POST, ALPHA-BITS and Raw Broccoli have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Sugars per 300 kcal.
Both Cereals ready-to-eat, POST, ALPHA-BITS as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, POST, ALPHA-BITSVS Cereals ready-to-eat, QUAKER, CAPBroccoliVS Cereals ready-to-eat, QUAKER, CAPCereals ready-to-eat, POST, ALPHA-BITSVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, ALPHA-BITSVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, ALPHA-BITS or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: