Comparing Nutrients in 500 calories BroccoliVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

Weight per 500 calories

Broccoli

1471g

Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

113g

Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 13 times more energy per unit of mass than Raw Broccoli, which is very high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 500 calories - Broccoli or Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

23%

73%

500 kcal ▼

Macro Nutrients

Broccolivs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

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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5.6%5.44g

Fat

13.4%13g

5.44 gvs13 g

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

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5.24%1.68g

Saturated Fat

5.85%1.87g

1.68 gvs1.87 g

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

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58%0.93g

Omega 3

0.93 gvsNA g

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

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4.24%0.72g

Omega 6

0.72 gvsNA 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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75%98g

Carbohydrate

69.4%90g

98 gvs90 g

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

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34.5%25g

Sugars

55%40g

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

25 gvs40 g

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

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13.8%10g

Fructose

≤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]

10 gvsNA g

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

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%7.2g

Glucose

7.2 gvsNA g

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

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%1.47g

Sucrose

1.47 gvsNA g

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

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101%38.2g

Fiber

14%5.3g

38.2 gvs5.3 g

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

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74%41.5g

Protein

9.88%5.53g

41.5 gvs5.53 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

50.7%456μg

Vitamin A

62.7%564μg

RAE, retinol activity equivalents

456 μgvs564 μg

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

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87%1.04mg

Vitamin B1

141%1.7mg

Thiamine

1.04 mgvs1.7 mg

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

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132%1.72mg

Vitamin B2

139%1.8mg

Riboflavin

1.72 mgvs1.8 mg

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

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58.7%9.4mg

Vitamin B3

139%22mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs22 mg

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

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169%8.43mg

Vitamin B5

Pantothenic acid

8.43 mgvsNA mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

198%2.57mg

Vitamin B6

170%2.2mg

Pyridoxine

2.57 mgvs2.2 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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232%926μg

Vitamin B9

188%753μg

Folates and Folic Acid

926 μgvs753 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

235%5.64μg

Cobalamin

0 μgvs5.64 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1458%1312mg

Vitamin C

31.4%28.2mg

Ascorbic acid

1312 mgvs28.2 mg

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

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0%0IU

Vitamin D

24.5%147IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs147 IU

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

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76.5%11.5mg

Vitamin E

7.3%1.1mg

Tocopherols and Tocotrienols

11.5 mgvs1.1 mg

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

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1245%1494μg

Vitamin K

1.5%1.8μg

Phytomenadione or phylloquinone

1494 μgvs1.8 μg

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

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Minerals

Broccolivs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

69%691mg

Calcium

38%381mg

691 mgvs381 mg

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

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80%0.72mg

Copper

0.72 mgvsNA 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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134%10.7mg

Iron

484%38.7mg

10.7 mgvs38.7 mg

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

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73.5%309mg

Magnesium

10.2%43mg

309 mgvs43 mg

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

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134%3.1mg

Manganese

3.1 mgvsNA 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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139%971mg

Phosphorus

28.4%199mg

971 mgvs199 mg

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

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137%4647mg

Potassium

5.94%202mg

4647 mgvs202 mg

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

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67%36.8μg

Selenium

36.8 μgvsNA μg

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

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32.4%485mg

Sodium

34.8%521mg

485 mgvs521 mg

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

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55%6.03mg

Zinc

151%16.6mg

6.03 mgvs16.6 mg

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

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35.5%1313g

Water

0.034%1.24g

1313 gvs1.24 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 Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

Raw Broccoli has 1.2 times more Vitamin B9, 46.5 times more Vitamin C, 10.5 times more Vitamin E and 827.4 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
While Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 1.6 times more Vitamin B1, 2.4 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Broccoli.
Both Raw Broccoli and Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have similar amounts of Vitamin A, Vitamin B2 and Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal:

Raw Broccoli has 1.8 times more Calcium, 7.2 times more Magnesium, 4.9 times more Phosphorus, 23 times more Potassium and 1057.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
While Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 3.6 times more Iron and 2.7 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli has 7.2 times more Fiber and 7.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
While Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal contain 2.4 times more Fat and 1.6 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
Both Raw Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BroccoliVS Boiled BroccoliCereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealVS Boiled BroccoliBroccoliVS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dryCereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealVS Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry

Compare Foods

Comparing Nutrients in 500 calories BroccoliVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal

Weight per 500 calories

Which food has more nutrients per 500 calories - Broccoli or Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: