Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Oatmeal SquaresVS Broccoli

Weight per 300 calories

Cereals ready-to-eat, QUAKER, Oatmeal Squares

79.2g

Broccoli

882g

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 11.1 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, QUAKER, Oatmeal Squares or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Oatmeal Squares

11%

78%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs 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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3.94%3.82g

Fat

3.37%3.26g

3.82 gvs3.26 g

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

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2.16%0.69g

Saturated Fat

3.14%1g

0.69 gvs1 g

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

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3.36%0.054g

Omega 3

34.7%0.56g

0.054 gvs0.56 g

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

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6.76%1.15g

Omega 6

2.54%0.43g

1.15 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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47.4%61.6g

Carbohydrate

45%58.6g

61.6 gvs58.6 g

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

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18.2%13.2g

Sugars

20.7%15g

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

13.2 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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17.3%6.57g

Fiber

60.4%23g

6.57 gvs23 g

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

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16%9g

Protein

44.4%25g

9 gvs25 g

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

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs Broccoli

31.3%282μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

282 μgvs274 μg

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

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45%0.54mg

Vitamin B1

52.2%0.63mg

Thiamine

0.54 mgvs0.63 mg

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

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51.8%0.67mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.67 mgvs1.03 mg

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

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47.3%7.58mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

7.58 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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53.6%0.7mg

Vitamin B6

119%1.54mg

Pyridoxine

0.7 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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143%572μg

Vitamin B9

139%556μg

Folates and Folic Acid

572 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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10%9.1mg

Vitamin C

875%787mg

Ascorbic acid

9.1 mgvs787 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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25.6%3.85mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

3.85 mgvs6.9 mg

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

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1.06%1.27μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

1.27 μgvs896 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs Broccoli

16%159mg

Calcium

41.5%415mg

159 mgvs415 mg

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

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41.7%0.38mg

Copper

48%0.43mg

0.38 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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290%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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21.7%91mg

Magnesium

44%185mg

91 mgvs185 mg

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

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105%2.4mg

Manganese

80.6%1.85mg

2.4 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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42%294mg

Phosphorus

83%582mg

294 mgvs582 mg

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

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8.3%283mg

Potassium

82%2788mg

283 mgvs2788 mg

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

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9.93%5.46μg

Selenium

40%22μg

5.46 μgvs22 μg

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

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18.3%275mg

Sodium

19.4%291mg

275 mgvs291 mg

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

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51.7%5.7mg

Zinc

33%3.6mg

5.7 mgvs3.6 mg

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

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0.059%2.18g

Water

21.3%788g

2.18 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, QUAKER, Oatmeal Squares vs Broccoli:

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 1.3 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Vitamin B2, 2.2 times more Vitamin B6, 86.5 times more Vitamin C, 1.8 times more Vitamin E and 707.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Raw Broccoli have similar amounts of Vitamin A, Vitamin B1 and Vitamin B9 per 300 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Broccoli:

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 3.6 times more Iron, 1.3 times more Manganese and 1.6 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 2.6 times more Calcium, 2 times more Magnesium, 2 times more Phosphorus, 9.9 times more Potassium, 4 times more Selenium and 362 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Raw Broccoli have similar amounts of Copper and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 2.7 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Saturated Fat, 10.3 times more Omega 3, 3.5 times more Fiber and 2.8 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate and Sugars per 300 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares 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, QUAKER, Oatmeal SquaresVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonBroccoliVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonCereals ready-to-eat, QUAKER, Oatmeal SquaresVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Oatmeal SquaresVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: