Comparing Nutrients in 500 calories Breakfast bar, corn flake crust with fruitVS Boiled Broccoli

Weight per 500 calories

Breakfast bar, corn flake crust with fruit

133g

Boiled Broccoli

1429g

Breakfast bar, corn flake crust with fruit has 10.7 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 500 calories - Breakfast bar, corn flake crust with fruit or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Breakfast bar, corn flake crust with fruit

18%

77%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Breakfast bar, corn flake crust with fruitvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10.3%9.97g

Fat

6.04%5.86g

9.97 gvs5.86 g

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

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6.23%2g

Saturated Fat

3.53%1.13g

2 gvs1.13 g

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

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4.65%0.074g

Omega 3

106%1.7g

0.074 gvs1.7 g

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

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6.65%1.13g

Omega 6

4.3%0.73g

1.13 gvs0.73 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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74.5%97g

Carbohydrate

79%103g

97 gvs103 g

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

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64.4%46.7g

Sugars

27.4%20g

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

46.7 gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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7.35%2.8g

Fiber

124%47g

2.8 gvs47 g

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

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10.4%5.85g

Protein

60.7%34g

5.85 gvs34 g

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

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Vitamins

Breakfast bar, corn flake crust with fruitvs Boiled Broccoli

90%809μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

809 μgvs1100 μg

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

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111%1.33mg

Vitamin B1

75%0.9mg

Thiamine

1.33 mgvs0.9 mg

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

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113%1.46mg

Vitamin B2

135%1.76mg

Riboflavin

1.46 mgvs1.76 mg

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

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112%18mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

18 mgvs7.9 mg

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

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0%0mg

Vitamin B5

176%8.8mg

Pantothenic acid

0 mgvs8.8 mg

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

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143%1.86mg

Vitamin B6

220%2.86mg

Pyridoxine

1.86 mgvs2.86 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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36%144μg

Vitamin B9

386%1543μg

Folates and Folic Acid

144 μgvs1543 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

1030%927mg

Ascorbic acid

0 mgvs927 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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6.74%1mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

1 mgvs20.7 mg

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

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15.3%18.4μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

18.4 μgvs2016 μg

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

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Minerals

Breakfast bar, corn flake crust with fruitvs Boiled Broccoli

5.45%54.5mg

Calcium

57%571mg

54.5 mgvs571 mg

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

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14.8%0.13mg

Copper

97%0.87mg

0.13 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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80.8%6.46mg

Iron

120%9.57mg

6.46 mgvs9.57 mg

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

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8.55%36mg

Magnesium

71.4%300mg

36 mgvs300 mg

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

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Manganese

120%2.77mg

NA mgvs2.77 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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19.6%137mg

Phosphorus

137%957mg

137 mgvs957 mg

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

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7.7%262mg

Potassium

123%4186mg

262 mgvs4186 mg

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

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36.3%20μg

Selenium

41.6%23μg

20 μgvs23 μg

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

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30%448mg

Sodium

39%586mg

448 mgvs586 mg

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

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49.6%5.45mg

Zinc

58.4%6.43mg

5.45 mgvs6.43 mg

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

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0.52%19.3g

Water

34.5%1275g

19.3 gvs1275 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Breakfast bar, corn flake crust with fruit vs Boiled Broccoli:

Breakfast bar, corn flake crust with fruit has 1.5 times more Vitamin B1 and 2.3 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.4 times more Vitamin A, more Vitamin B5, 1.5 times more Vitamin B6, 10.7 times more Vitamin B9, more Vitamin C, 20.5 times more Vitamin E and 109.8 times more Vitamin K than Breakfast bar, corn flake crust with fruit.
Both Breakfast bar, corn flake crust with fruit and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 500 kcal.
Both Breakfast bar, corn flake crust with fruit as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Breakfast bar, corn flake crust with fruit vs Boiled Broccoli:

Boiled and Drained Broccoli contains 10.5 times more Calcium, 6.6 times more Copper, 1.5 times more Iron, 8.4 times more Magnesium, 7 times more Phosphorus, 16 times more Potassium, 1.3 times more Sodium and 66.1 times more Water than Breakfast bar, corn flake crust with fruit.
Both Breakfast bar, corn flake crust with fruit and Boiled and Drained Broccoli have similar amounts of Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Breakfast bar, corn flake crust with fruit has 1.7 times more Fat, 1.8 times more Saturated Fat, 1.6 times more Omega 6 and 2.4 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 22.8 times more Omega 3, 16.9 times more Fiber and 5.8 times more Protein than Breakfast bar, corn flake crust with fruit.
Both Breakfast bar, corn flake crust with fruit and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Breakfast bar, corn flake crust with fruit as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Breakfast bar, corn flake crust with fruitVS Sweeteners, tabletop, fructose, liquidBoiled BroccoliVS Sweeteners, tabletop, fructose, liquidBreakfast bar, corn flake crust with fruitVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Breakfast bar, corn flake crust with fruitVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Breakfast bar, corn flake crust with fruit or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: