Comparing Nutrients in 500 calories Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryVS Boiled Broccoli

Weight per 500 calories

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

130g

Boiled Broccoli

1429g

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 11 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 - Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

10%

22%

68%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryvs Boiled 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

13%12.7g

Fat

6.04%5.86g

12.7 gvs5.86 g

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

Find Breakfast Cereals rich in Fat

6.67%2.13g

Saturated Fat

3.53%1.13g

2.13 gvs1.13 g

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

Find Breakfast Cereals rich in Saturated Fat

Omega 3

106%1.7g

NA gvs1.7 g

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

Find Breakfast Cereals rich in Omega 3

Omega 6

4.3%0.73g

NA gvs0.73 g

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

Find Breakfast Cereals rich in Omega 6

0.45%1.3mg

Cholesterol

0%0mg

1.3 mgvs0 mg

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

Find Breakfast Cereals rich in Cholesterol

69.2%90g

Carbohydrate

79%103g

90 gvs103 g

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

Find Breakfast Cereals rich in Carbohydrate

33.4%24.2g

Sugars

27.4%20g

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

24.2 gvs20 g

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

Find Breakfast Cereals rich in Sugars

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 .

Find Breakfast Cereals rich in Fructose

Glucose

%7g

NA gvs7 g

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

Find Breakfast Cereals rich in Glucose

Sucrose

%1.14g

NA gvs1.14 g

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

Find Breakfast Cereals rich in Sucrose

26.2%9.97g

Fiber

124%47g

9.97 gvs47 g

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

Find Breakfast Cereals rich in Fiber

22.7%12.7g

Protein

60.7%34g

12.7 gvs34 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, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryvs Boiled Broccoli

Vitamin A

122%1100μg

RAE, retinol activity equivalents

NA μgvs1100 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

38%0.46mg

Vitamin B1

75%0.9mg

Thiamine

0.46 mgvs0.9 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

11.5%0.15mg

Vitamin B2

135%1.76mg

Riboflavin

0.15 mgvs1.76 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

12.6%2mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

2 mgvs7.9 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

Vitamin B5

176%8.8mg

Pantothenic acid

NA mgvs8.8 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

12.7%0.16mg

Vitamin B6

220%2.86mg

Pyridoxine

0.16 mgvs2.86 mg

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

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Breakfast Cereals rich in Vitamin B7

11%44μg

Vitamin B9

386%1543μg

Folates and Folic Acid

44 μgvs1543 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

4.03%3.63mg

Vitamin C

1030%927mg

Ascorbic acid

3.63 mgvs927 mg

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

Find Breakfast Cereals rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA 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

3.9%0.58mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.58 mgvs20.7 mg

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

Find Breakfast Cereals rich in Vitamin E

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryvs Boiled Broccoli

8.3%83mg

Calcium

57%571mg

83 mgvs571 mg

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

Find Breakfast Cereals rich in Calcium

Copper

97%0.87mg

NA mgvs0.87 mg

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

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

50%4mg

Iron

120%9.57mg

4 mgvs9.57 mg

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

Find Breakfast Cereals rich in Iron

30.2%127mg

Magnesium

71.4%300mg

127 mgvs300 mg

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

Find Breakfast Cereals rich in Magnesium

Manganese

120%2.77mg

NA mgvs2.77 mg

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

Find Breakfast Cereals rich in Manganese

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 .

Find Breakfast Cereals rich in Molybdenum

53%372mg

Phosphorus

137%957mg

372 mgvs957 mg

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

Find Breakfast Cereals rich in Phosphorus

12%411mg

Potassium

123%4186mg

411 mgvs4186 mg

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

Find Breakfast Cereals rich in Potassium

Selenium

41.6%23μg

NA μgvs23 μg

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

Find Breakfast Cereals rich in Selenium

29%437mg

Sodium

39%586mg

437 mgvs586 mg

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

Find Breakfast Cereals rich in Sodium

25.3%2.8mg

Zinc

58.4%6.43mg

2.8 mgvs6.43 mg

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

Find Breakfast Cereals rich in Zinc

0.26%9.68g

Water

34.5%1275g

9.68 gvs1275 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 Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry vs Boiled Broccoli:

Boiled and Drained Broccoli contains 2 times more Vitamin B1, 11.8 times more Vitamin B2, 3.9 times more Vitamin B3, 17.4 times more Vitamin B6, 35 times more Vitamin B9, 255.6 times more Vitamin C and 35.5 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry vs Boiled Broccoli:

Boiled and Drained Broccoli contains 6.9 times more Calcium, 2.4 times more Iron, 2.4 times more Magnesium, 2.6 times more Phosphorus, 10.2 times more Potassium, 1.3 times more Sodium, 2.3 times more Zinc and 131.8 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.

Comparison of macro-nutrients per 500 calories:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 2.2 times more Fat, 1.9 times more Saturated Fat and 1.2 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 4.7 times more Fiber and 2.7 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dryBoiled BroccoliVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dryCereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dryVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: