Comparing Nutrients in 500 calories Dry Quick OatsVS Broccoli

Weight per 500 calories

Dry Quick Oats

132g

Broccoli

1471g

Dry Quick Oats have 11.1 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 500 calories - Dry Quick Oats or Broccoli?

Macros Ratio

Protein Fat Carbs

Dry Quick Oats

14%

15%

71%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Dry Quick Oatsvs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Breakfast Cereals rich in Energy

8.87%8.6g

Fat

5.6%5.44g

8.6 gvs5.44 g

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

Find Breakfast Cereals rich in Fat

4.58%1.46g

Saturated Fat

5.24%1.68g

1.46 gvs1.68 g

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

Find Breakfast Cereals rich in Saturated Fat

8.25%0.13g

Omega 3

58%0.93g

0.13 gvs0.93 g

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

Find Breakfast Cereals rich in Omega 3

17%2.9g

Omega 6

4.24%0.72g

2.9 gvs0.72 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Cholesterol

68.7%89.3g

Carbohydrate

75%98g

89.3 gvs98 g

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

Find Breakfast Cereals rich in Carbohydrate

1.8%1.3g

Sugars

34.5%25g

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

1.3 gvs25 g

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

Find Breakfast Cereals rich in Sugars

0%0g

Fructose

13.8%10g

≤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 gvs10 g

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

Find Breakfast Cereals rich in Fructose

%0g

Glucose

%7.2g

0 gvs7.2 g

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

Find Breakfast Cereals rich in Glucose

%1.3g

Sucrose

%1.47g

1.3 gvs1.47 g

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

Find Breakfast Cereals rich in Sucrose

35%13.3g

Fiber

101%38.2g

13.3 gvs38.2 g

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

Find Breakfast Cereals rich in Fiber

31%17.3g

Protein

74%41.5g

17.3 gvs41.5 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

Dry Quick Oatsvs Broccoli

0%0μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

0 μgvs456 μg

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

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

50.6%0.61mg

Vitamin B1

87%1.04mg

Thiamine

0.61 mgvs1.04 mg

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

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

15.7%0.2mg

Vitamin B2

132%1.72mg

Riboflavin

0.2 mgvs1.72 mg

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

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

9.28%1.5mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs9.4 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

29.6%1.48mg

Vitamin B5

169%8.43mg

Pantothenic acid

1.48 mgvs8.43 mg

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

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

10%0.13mg

Vitamin B6

198%2.57mg

Pyridoxine

0.13 mgvs2.57 mg

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

Find Breakfast Cereals rich in Vitamin B6

96%29μg

Vitamin B7

Biotin

29 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7

10.6%42.2μg

Vitamin B9

232%926μg

Folates and Folic Acid

42.2 μgvs926 μg

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

Find Breakfast Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

1458%1312mg

Ascorbic acid

0 mgvs1312 mg

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

Find Breakfast Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

3.7%0.55mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

0.55 mgvs11.5 mg

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

Find Breakfast Cereals rich in Vitamin E

2.2%2.64μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

2.64 μgvs1494 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Dry Quick Oatsvs Broccoli

6%60mg

Calcium

69%691mg

60 mgvs691 mg

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

Find Breakfast Cereals rich in Calcium

62.7%0.56mg

Copper

80%0.72mg

0.56 mgvs0.72 mg

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

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

71.6%5.73mg

Iron

134%10.7mg

5.73 mgvs10.7 mg

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

Find Breakfast Cereals rich in Iron

39.6%166mg

Magnesium

73.5%309mg

166 mgvs309 mg

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

Find Breakfast Cereals rich in Magnesium

185%4.26mg

Manganese

134%3.1mg

4.26 mgvs3.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese

469%211μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

211 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Molybdenum

73%511mg

Phosphorus

139%971mg

511 mgvs971 mg

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

Find Breakfast Cereals rich in Phosphorus

13.6%462mg

Potassium

137%4647mg

462 mgvs4647 mg

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

Find Breakfast Cereals rich in Potassium

61%33.5μg

Selenium

67%36.8μg

33.5 μgvs36.8 μg

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

Find Breakfast Cereals rich in Selenium

0.059%0.88mg

Sodium

32.4%485mg

0.88 mgvs485 mg

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

Find Breakfast Cereals rich in Sodium

33%3.6mg

Zinc

55%6.03mg

3.6 mgvs6.03 mg

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

Find Breakfast Cereals rich in Zinc

0.39%14.3g

Water

35.5%1313g

14.3 gvs1313 g

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

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 500 calories of Dry Quick Oats vs Broccoli:

Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 8.4 times more Vitamin B2, 6.3 times more Vitamin B3, 5.7 times more Vitamin B5, 19.5 times more Vitamin B6, 21.9 times more Vitamin B9, more Vitamin C, 20.7 times more Vitamin E and 566.3 times more Vitamin K than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dry Quick Oats vs Broccoli:

Dry Regular and Quick Oats Cereals have 1.4 times more Manganese than Raw Broccoli.
While Raw Broccoli contains 11.5 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 10.1 times more Potassium, 550.7 times more Sodium, 1.7 times more Zinc and 91.8 times more Water than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Raw Broccoli have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Regular and Quick Oats Cereals have 1.6 times more Fat and 4 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 7 times more Omega 3, 19.1 times more Sugars, more Fructose, 2.9 times more Fiber and 2.4 times more Protein than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
Both Dry Regular and Quick Oats Cereals as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dry Quick OatsVS Cooked OatsBroccoliVS Cooked OatsDry Quick OatsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Dry Quick OatsVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Dry Quick Oats or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: