Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANVS Broccoli

Weight per 300 calories

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

91g

Broccoli

882g

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 9.7 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, QUAKER CRUNCHY BRAN or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

85%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANvs 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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3.8%3.68g

Fat

3.37%3.26g

3.68 gvs3.26 g

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

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5.75%1.84g

Saturated Fat

3.14%1g

1.84 gvs1 g

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

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2%0.032g

Omega 3

34.7%0.56g

0.032 gvs0.56 g

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

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6.37%1.1g

Omega 6

2.54%0.43g

1.1 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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58.3%76g

Carbohydrate

45%58.6g

76 gvs58.6 g

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

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26%18.7g

Sugars

20.7%15g

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

18.7 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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36.5%14g

Fiber

60.4%23g

14 gvs23 g

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

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10.3%5.77g

Protein

44.4%25g

5.77 gvs25 g

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

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Vitamins

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANvs Broccoli

0.81%7.25μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

7.25 μgvs274 μg

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

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38.2%0.46mg

Vitamin B1

52.2%0.63mg

Thiamine

0.46 mgvs0.63 mg

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

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121%1.57mg

Vitamin B2

79.4%1.03mg

Riboflavin

1.57 mgvs1.03 mg

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

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115%18.5mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

18.5 mgvs5.64 mg

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

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4.82%0.24mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.24 mgvs5.06 mg

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

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142%1.85mg

Vitamin B6

119%1.54mg

Pyridoxine

1.85 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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352%1408μg

Vitamin B9

139%556μg

Folates and Folic Acid

1408 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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0%0mg

Vitamin C

875%787mg

Ascorbic acid

0 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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4.05%0.61mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.61 mgvs6.9 mg

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

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0.23%0.27μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

0.27 μgvs896 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANvs Broccoli

6.44%64.4mg

Calcium

41.5%415mg

64.4 mgvs415 mg

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

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11.8%0.11mg

Copper

48%0.43mg

0.11 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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351%28mg

Iron

80.5%6.44mg

28 mgvs6.44 mg

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

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13%55.3mg

Magnesium

44%185mg

55.3 mgvs185 mg

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

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14%0.33mg

Manganese

80.6%1.85mg

0.33 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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24%169mg

Phosphorus

83%582mg

169 mgvs582 mg

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

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6.37%217mg

Potassium

82%2788mg

217 mgvs2788 mg

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

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18.3%10μg

Selenium

40%22μg

10 μgvs22 μg

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

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46%688mg

Sodium

19.4%291mg

688 mgvs291 mg

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

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126%14mg

Zinc

33%3.6mg

14 mgvs3.6 mg

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

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0.061%2.27g

Water

21.3%788g

2.27 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, QUAKER CRUNCHY BRAN vs Broccoli:

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 1.5 times more Vitamin B2, 3.3 times more Vitamin B3 and 2.5 times more Vitamin B9 than Raw Broccoli.
While Raw Broccoli contains 37.7 times more Vitamin A, 1.4 times more Vitamin B1, 21 times more Vitamin B5, more Vitamin C, 11.3 times more Vitamin E and 3297 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Raw Broccoli have similar amounts of Vitamin B6 per 300 kcal.
Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER CRUNCHY BRAN vs Broccoli:

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 4.4 times more Iron, 2.4 times more Sodium and 3.8 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 6.4 times more Calcium, 4.1 times more Copper, 3.4 times more Magnesium, 5.7 times more Manganese, 3.5 times more Phosphorus, 12.9 times more Potassium, 2.2 times more Selenium and 347.7 times more Water than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 1.8 times more Saturated Fat, 2.5 times more Omega 6, 1.3 times more Carbohydrate and 1.2 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 17.5 times more Omega 3, 1.7 times more Fiber and 4.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Raw Broccoli have similar amounts of Energy and Fat per 300 kcal.
Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER CRUNCHY BRANVS Cereals ready-to-eat, RALSTON CRISP RICEBroccoliVS Cereals ready-to-eat, RALSTON CRISP RICECereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANVS Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: