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Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Boiled Broccoli

Weight per 300 calories

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan
79.4g
Boiled Broccoli
857g

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 10.8 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 300 calories - Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan
8%
16%
76%
Boiled Broccoli
23%
9%
68%
300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs Boiled 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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5.8%5.63g
Fat
3.62%3.5g
5.63 gvs3.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
2%0.63g
Saturated Fat
2.1%0.68g
0.63 gvs0.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.7%0.091g
Omega 3
63.8%1g
0.091 gvs1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.27%1.58g
Omega 6
2.57%0.44g
1.58 gvs0.44 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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45.4%59g
Carbohydrate
47.3%61.5g
59 gvs61.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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26.4%19g
Sugars
16.4%12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
19 gvs12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
8.75%6.34g
≤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 gvs6.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.2g
NA gvs4.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.69g
NA gvs0.69 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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19.4%7.4g
Fiber
74.4%28.3g
7.4 gvs28.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
11%6.27g
Protein
36.4%20.4g
6.27 gvs20.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs Boiled Broccoli
36%323μg
Vitamin A
73.3%660μg
RAE, retinol activity equivalents
323 μgvs660 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg
Vitamin B1
45%0.54mg
Thiamine
0.56 mgvs0.54 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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49%0.63mg
Vitamin B2
81%1.05mg
Riboflavin
0.63 mgvs1.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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45%7.22mg
Vitamin B3
29.6%4.74mg
Niacin, nicotinic acid, niacinamide
7.22 mgvs4.74 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
106%5.3mg
Pantothenic acid
NA mgvs5.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
55%0.71mg
Vitamin B6
132%1.7mg
Pyridoxine
0.71 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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36%144μg
Vitamin B9
231%926μg
Folates and Folic Acid
144 μgvs926 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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89.3%2.14μg
Vitamin B12
0%0μg
Cobalamin
2.14 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.44%0.4mg
Vitamin C
618%556mg
Ascorbic acid
0.4 mgvs556 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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9.66%58IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
58 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3%0.45mg
Vitamin E
83%12.4mg
Tocopherols and Tocotrienols
0.45 mgvs12.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.7%2.06μg
Vitamin K
1008%1209μg
Phytomenadione or phylloquinone
2.06 μgvs1209 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs Boiled Broccoli
3.1%31mg
Calcium
34.3%343mg
31 mgvs343 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35.3%0.32mg
Copper
58%0.52mg
0.32 mgvs0.52 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
NA
Fluoride
0.86%34.3μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs34.3 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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163%13mg
Iron
71.8%5.74mg
13 mgvs5.74 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.4%69mg
Magnesium
43%180mg
69 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
NA
Manganese
72.3%1.66mg
NA mgvs1.66 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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28.7%201mg
Phosphorus
82%574mg
201 mgvs574 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.82%300mg
Potassium
74%2511mg
300 mgvs2511 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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44%24μg
Selenium
25%13.7μg
24 μgvs13.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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13%196mg
Sodium
23.4%351mg
196 mgvs351 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16%1.75mg
Zinc
35%3.86mg
1.75 mgvs3.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.75g
Water
20.7%765g
6.75 gvs765 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, GREAT GRAINS, Raisin, Date & Pecan vs Boiled Broccoli:
Comparing minerals per 300 calories for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Boiled Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Orange Juice DrinkBoiled BroccoliVS Orange Juice DrinkCereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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