Comparing Nutrients in 500 calories Cereals ready-to-eat, ALPENVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Cereals ready-to-eat, ALPEN

142g

Cooked Chopped Frozen Broccoli

1786g

Cereals ready-to-eat, ALPEN have 12.6 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, ALPEN or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, ALPEN

12%

80%

Cooked Chopped Frozen Broccoli

36%

61%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, ALPENvs Cooked Chopped Frozen 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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4.83%4.7g

Fat

2.2%2.14g

4.7 gvs2.14 g

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

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2.2%0.7g

Saturated Fat

1%0.32g

0.7 gvs0.32 g

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

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3.9%0.063g

Omega 3

47%0.75g

0.063 gvs0.75 g

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

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7.35%1.25g

Omega 6

1.37%0.23g

1.25 gvs0.23 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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82.7%108g

Carbohydrate

73.5%96g

108 gvs96 g

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

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39%28.4g

Sugars

36.2%26.3g

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

28.4 gvs26.3 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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34%13g

Fiber

141%53.6g

13 gvs53.6 g

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

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28.4%16g

Protein

99%55.4g

16 gvs55.4 g

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

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Vitamins

Cereals ready-to-eat, ALPENvs Cooked Chopped Frozen Broccoli

0%0μg

Vitamin A

101%911μg

RAE, retinol activity equivalents

0 μgvs911 μg

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

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47.3%0.57mg

Vitamin B1

82%0.98mg

Thiamine

0.57 mgvs0.98 mg

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

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43.7%0.57mg

Vitamin B2

111%1.45mg

Riboflavin

0.57 mgvs1.45 mg

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

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19%3mg

Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

3 mgvs8.18 mg

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

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Vitamin B5

98%4.9mg

Pantothenic acid

NA mgvs4.9 mg

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

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30.6%0.4mg

Vitamin B6

179%2.32mg

Pyridoxine

0.4 mgvs2.32 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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10.7%42.6μg

Vitamin B9

250%1000μg

Folates and Folic Acid

42.6 μgvs1000 μg

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

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7.1%0.17μg

Vitamin B12

0%0μg

Cobalamin

0.17 μgvs0 μg

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

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13.7%12.4mg

Vitamin C

796%716mg

Ascorbic acid

12.4 mgvs716 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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4.83%0.72mg

Vitamin E

157%23.6mg

Tocopherols and Tocotrienols

0.72 mgvs23.6 mg

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

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2.96%3.55μg

Vitamin K

1311%1573μg

Phytomenadione or phylloquinone

3.55 μgvs1573 μg

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

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Minerals

Cereals ready-to-eat, ALPENvs Cooked Chopped Frozen Broccoli

21%209mg

Calcium

59%589mg

209 mgvs589 mg

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

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47.3%0.43mg

Copper

67.5%0.61mg

0.43 mgvs0.61 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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53.3%4.26mg

Iron

136%11mg

4.26 mgvs11 mg

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

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31.8%134mg

Magnesium

55.3%232mg

134 mgvs232 mg

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

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Manganese

173%4mg

NA mgvs4 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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75.3%527mg

Phosphorus

125%875mg

527 mgvs875 mg

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

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17.5%594mg

Potassium

74.6%2536mg

594 mgvs2536 mg

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

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44.7%24.6μg

Selenium

22.7%12.5μg

24.6 μgvs12.5 μg

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

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2.56%38.4mg

Sodium

13%196mg

38.4 mgvs196 mg

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

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38.7%4.26mg

Zinc

45.5%5mg

4.26 mgvs5 mg

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

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0.28%10.5g

Water

43.8%1620g

10.5 gvs1620 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 ready-to-eat, ALPEN vs Cooked Chopped Frozen Broccoli:

Cereals ready-to-eat, ALPEN have more Vitamin B12 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 5.8 times more Vitamin B6, 23.5 times more Vitamin B9, 57.9 times more Vitamin C, 32.5 times more Vitamin E and 443 times more Vitamin K than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, ALPEN vs Cooked Chopped Frozen Broccoli:

Cereals ready-to-eat, ALPEN have 2 times more Selenium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2.8 times more Calcium, 1.4 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus, 4.3 times more Potassium, 5.1 times more Sodium and 154.1 times more Water than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN and Boiled Chopped Frozen Broccoli have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, ALPEN have 5.4 times more Omega 6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 12 times more Omega 3, 4.1 times more Fiber and 3.5 times more Protein than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Cereals ready-to-eat, ALPEN as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, ALPENVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, ALPEN or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: