Comparing Nutrients in 300 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Broccoli

Weight per 300 calories

Cereals ready-to-eat, UNCLE SAM CEREAL

86.7g

Broccoli

882g

Cereals ready-to-eat, UNCLE SAM CEREAL have 10.2 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, UNCLE SAM CEREAL or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL

15%

24%

61%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, UNCLE SAM CEREALvs 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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10.4%10g

Fat

3.37%3.26g

10 gvs3.26 g

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

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2.56%0.82g

Saturated Fat

3.14%1g

0.82 gvs1 g

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

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233%3.73g

Omega 3

34.7%0.56g

3.73 gvs0.56 g

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

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8.6%1.46g

Omega 6

2.54%0.43g

1.46 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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44%57g

Carbohydrate

45%58.6g

57 gvs58.6 g

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

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1.87%1.35g

Sugars

20.7%15g

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

1.35 gvs15 g

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

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0.25%0.18g

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]

0.18 gvs6 g

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

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%0.36g

Glucose

%4.32g

0.36 gvs4.32 g

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

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%0.82g

Sucrose

%0.88g

0.82 gvs0.88 g

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

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46.3%17.6g

Fiber

60.4%23g

17.6 gvs23 g

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

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24.7%14g

Protein

44.4%25g

14 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, UNCLE SAM CEREALvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

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49%0.59mg

Vitamin B1

52.2%0.63mg

Thiamine

0.59 mgvs0.63 mg

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

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8.47%0.11mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.11 mgvs1.03 mg

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

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26%4.16mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

4.16 mgvs5.64 mg

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

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

10.8%0.54mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.54 mgvs5.06 mg

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

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63.8%0.83mg

Vitamin B6

119%1.54mg

Pyridoxine

0.83 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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11.5%46μg

Vitamin B9

139%556μg

Folates and Folic Acid

46 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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2.3%2.1mg

Vitamin C

875%787mg

Ascorbic acid

2.1 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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5.2%0.78mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.78 mgvs6.9 mg

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

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1.3%1.56μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

1.56 μgvs896 μg

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

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Minerals

Cereals ready-to-eat, UNCLE SAM CEREALvs Broccoli

8.24%82.4mg

Calcium

41.5%415mg

82.4 mgvs415 mg

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

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72.4%0.65mg

Copper

48%0.43mg

0.65 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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43.7%3.5mg

Iron

80.5%6.44mg

3.5 mgvs6.44 mg

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

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42.5%179mg

Magnesium

44%185mg

179 mgvs185 mg

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

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136%3.13mg

Manganese

80.6%1.85mg

3.13 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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46.3%324mg

Phosphorus

83%582mg

324 mgvs582 mg

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

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11.4%387mg

Potassium

82%2788mg

387 mgvs2788 mg

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

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139%76.6μg

Selenium

40%22μg

76.6 μgvs22 μg

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

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12%179mg

Sodium

19.4%291mg

179 mgvs291 mg

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

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30.5%3.36mg

Zinc

33%3.6mg

3.36 mgvs3.6 mg

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

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0.1%3.84g

Water

21.3%788g

3.84 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, UNCLE SAM CEREAL vs Broccoli:

Raw Broccoli contains more Vitamin A, 9.4 times more Vitamin B2, 1.4 times more Vitamin B3, 9.4 times more Vitamin B5, 1.9 times more Vitamin B6, 12.1 times more Vitamin B9, 378.2 times more Vitamin C, 8.8 times more Vitamin E and 574.4 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw Broccoli have similar amounts of Vitamin B1 per 300 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL vs Broccoli:

Cereals ready-to-eat, UNCLE SAM CEREAL have 1.5 times more Copper, 1.7 times more Manganese and 3.5 times more Selenium than Raw Broccoli.
While Raw Broccoli contains 5 times more Calcium, 1.8 times more Iron, 1.8 times more Phosphorus, 7.2 times more Potassium, 1.6 times more Sodium and 205.1 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw Broccoli have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, UNCLE SAM CEREAL have 3.1 times more Fat, 6.7 times more Omega 3 and 3.4 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 11.1 times more Sugars, 33 times more Fructose, 1.3 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 300 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREALVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryBroccoliVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryCereals ready-to-eat, UNCLE SAM CEREALVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: