Comparing Nutrients in 500 calories BroccoliVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 500 calories

Broccoli

1471g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

135g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 10.9 times more energy per unit of mass than Raw Broccoli, which is 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, GOLDEN PUFFS?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

92%

500 kcal ▼

Macro Nutrients

Broccolivs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

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

1.24%1.2g

5.44 gvs1.2 g

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

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5.24%1.68g

Saturated Fat

0.68%0.22g

1.68 gvs0.22 g

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

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58%0.93g

Omega 3

1.7%0.027g

0.93 gvs0.027 g

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

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4.24%0.72g

Omega 6

2.6%0.44g

0.72 gvs0.44 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

93%121g

98 gvs121 g

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

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34.5%25g

Sugars

96%69.4g

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

25 gvs69.4 g

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

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13.8%10g

Fructose

5.83%4.23g

≤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 gvs4.23 g

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

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%7.2g

Glucose

%11g

7.2 gvs11 g

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

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%1.47g

Sucrose

%48g

1.47 gvs48 g

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

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101%38.2g

Fiber

9.25%3.5g

38.2 gvs3.5 g

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

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74%41.5g

Protein

14%7.8g

41.5 gvs7.8 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, GOLDEN PUFFS

50.7%456μg

Vitamin A

83.3%750μg

RAE, retinol activity equivalents

456 μgvs750 μg

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

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87%1.04mg

Vitamin B1

196%2.35mg

Thiamine

1.04 mgvs2.35 mg

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

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132%1.72mg

Vitamin B2

225%2.93mg

Riboflavin

1.72 mgvs2.93 mg

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

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58.7%9.4mg

Vitamin B3

213%34mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs34 mg

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

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169%8.43mg

Vitamin B5

8.57%0.43mg

Pantothenic acid

8.43 mgvs0.43 mg

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

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198%2.57mg

Vitamin B6

215%2.8mg

Pyridoxine

2.57 mgvs2.8 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

250%1001μg

Folates and Folic Acid

926 μgvs1001 μg

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

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0%0μg

Vitamin B12

376%9μg

Cobalamin

0 μgvs9 μg

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

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1458%1312mg

Vitamin C

41.4%37.3mg

Ascorbic acid

1312 mgvs37.3 mg

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

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0%0IU

Vitamin D

34%204IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs204 IU

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

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76.5%11.5mg

Vitamin E

3.87%0.58mg

Tocopherols and Tocotrienols

11.5 mgvs0.58 mg

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

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1245%1494μg

Vitamin K

1.24%1.5μg

Phytomenadione or phylloquinone

1494 μgvs1.5 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, GOLDEN PUFFS

69%691mg

Calcium

1.5%15mg

691 mgvs15 mg

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

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80%0.72mg

Copper

44.4%0.4mg

0.72 mgvs0.4 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

134%10.7mg

10.7 mgvs10.7 mg

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

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73.5%309mg

Magnesium

15%62mg

309 mgvs62 mg

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

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134%3.1mg

Manganese

50%1.15mg

3.1 mgvs1.15 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

43%300mg

971 mgvs300 mg

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

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137%4647mg

Potassium

8.1%276mg

4647 mgvs276 mg

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

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67%36.8μg

Selenium

67%36.8μg

36.8 μgvs36.8 μg

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

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32.4%485mg

Sodium

18.4%276mg

485 mgvs276 mg

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

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55%6.03mg

Zinc

89.7%9.86mg

6.03 mgvs9.86 mg

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

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35.5%1313g

Water

0.1%3.73g

1313 gvs3.73 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, GOLDEN PUFFS:

Raw Broccoli has 19.7 times more Vitamin B5, 35.2 times more Vitamin C, 19.7 times more Vitamin E and 1005.1 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.6 times more Vitamin A, 2.3 times more Vitamin B1, 1.7 times more Vitamin B2, 3.6 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, GOLDEN PUFFS have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

Raw Broccoli has 46.5 times more Calcium, 1.8 times more Copper, 5 times more Magnesium, 2.7 times more Manganese, 3.2 times more Phosphorus, 16.9 times more Potassium, 1.8 times more Sodium and 352.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.6 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli has 4.5 times more Fat, 7.7 times more Saturated Fat, 34.3 times more Omega 3, 2.4 times more Fructose, 10.9 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.8 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BroccoliVS Boiled BroccoliCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Boiled BroccoliBroccoliVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Compare Foods

Comparing Nutrients in 500 calories BroccoliVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 500 calories

Which food has more nutrients per 500 calories - Broccoli or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: