Comparing Nutrients in 500 calories Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadVS Boiled Broccoli

Weight per 500 calories

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread

139g

Boiled Broccoli

1429g

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 10.3 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, Weight Control Instant Oatmeal, banana bread or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread

17%

15%

68%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadvs 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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8.8%8.53g

Fat

6.04%5.86g

8.53 gvs5.86 g

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

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5.14%1.65g

Saturated Fat

3.53%1.13g

1.65 gvs1.13 g

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

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Omega 3

106%1.7g

NA gvs1.7 g

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

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Omega 6

4.3%0.73g

NA gvs0.73 g

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

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0.48%1.4mg

Cholesterol

0%0mg

1.4 mgvs0 mg

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

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68.6%89.2g

Carbohydrate

79%103g

89.2 gvs103 g

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

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2.46%1.8g

Sugars

27.4%20g

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

1.8 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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46%17.5g

Fiber

124%47g

17.5 gvs47 g

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

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41%23g

Protein

60.7%34g

23 gvs34 g

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

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Vitamins

Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadvs 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 .

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85%1mg

Vitamin B1

75%0.9mg

Thiamine

1 mgvs0.9 mg

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

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92%1.2mg

Vitamin B2

135%1.76mg

Riboflavin

1.2 mgvs1.76 mg

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

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88%14mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

14 mgvs7.9 mg

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

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Vitamin B5

176%8.8mg

Pantothenic acid

NA mgvs8.8 mg

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

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108%1.4mg

Vitamin B6

220%2.86mg

Pyridoxine

1.4 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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70.6%283μg

Vitamin B9

386%1543μg

Folates and Folic Acid

283 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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0.15%0.14mg

Vitamin C

1030%927mg

Ascorbic acid

0.14 mgvs927 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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5.08%0.76mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.76 mgvs20.7 mg

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

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

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Minerals

Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadvs Boiled Broccoli

33.7%337mg

Calcium

57%571mg

337 mgvs571 mg

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

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Copper

97%0.87mg

NA 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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152%12mg

Iron

120%9.57mg

12 mgvs9.57 mg

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

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38.6%162mg

Magnesium

71.4%300mg

162 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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78.4%548mg

Phosphorus

137%957mg

548 mgvs957 mg

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

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13.3%453mg

Potassium

123%4186mg

453 mgvs4186 mg

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

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Selenium

41.6%23μg

NA μgvs23 μg

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

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57%857mg

Sodium

39%586mg

857 mgvs586 mg

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

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32.7%3.6mg

Zinc

58.4%6.43mg

3.6 mgvs6.43 mg

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

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0.34%12.5g

Water

34.5%1275g

12.5 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 Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread vs Boiled Broccoli:

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.5 times more Vitamin B2, 2 times more Vitamin B6, 5.5 times more Vitamin B9, 6694 times more Vitamin C and 27.2 times more Vitamin E than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 500 kcal.
Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread vs Boiled Broccoli:

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 1.3 times more Iron and 1.5 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.7 times more Calcium, 1.9 times more Magnesium, 1.7 times more Phosphorus, 9.2 times more Potassium, 1.8 times more Zinc and 101.8 times more Water than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.

Comparison of macro-nutrients per 500 calories:

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 1.5 times more Fat and 1.5 times more Saturated Fat than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 11.1 times more Sugars, 2.7 times more Fiber and 1.5 times more Protein than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread 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, Weight Control Instant Oatmeal, banana breadVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberBoiled BroccoliVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiberCereals, QUAKER, Weight Control Instant Oatmeal, banana breadVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cereals, QUAKER, Weight Control Instant Oatmeal, banana breadVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: