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

Weight per 500 calories

Cereals ready-to-eat, ALPEN

142g

Broccoli

1471g

Cereals ready-to-eat, ALPEN have 10.4 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 - Cereals ready-to-eat, ALPEN or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, ALPEN

12%

80%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, ALPENvs 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

4.83%4.7g

Fat

5.6%5.44g

4.7 gvs5.44 g

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

Find Breakfast Cereals rich in Fat

2.2%0.7g

Saturated Fat

5.24%1.68g

0.7 gvs1.68 g

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

Find Breakfast Cereals rich in Saturated Fat

3.9%0.063g

Omega 3

58%0.93g

0.063 gvs0.93 g

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

Find Breakfast Cereals rich in Omega 3

7.35%1.25g

Omega 6

4.24%0.72g

1.25 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

82.7%108g

Carbohydrate

75%98g

108 gvs98 g

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

Find Breakfast Cereals rich in Carbohydrate

39%28.4g

Sugars

34.5%25g

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

28.4 gvs25 g

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

Find Breakfast Cereals rich in Sugars

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]

NA gvs10 g

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

Find Breakfast Cereals rich in Fructose

Glucose

%7.2g

NA gvs7.2 g

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

Find Breakfast Cereals rich in Glucose

Sucrose

%1.47g

NA gvs1.47 g

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

Find Breakfast Cereals rich in Sucrose

34%13g

Fiber

101%38.2g

13 gvs38.2 g

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

Find Breakfast Cereals rich in Fiber

28.4%16g

Protein

74%41.5g

16 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

Cereals ready-to-eat, ALPENvs 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

47.3%0.57mg

Vitamin B1

87%1.04mg

Thiamine

0.57 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

43.7%0.57mg

Vitamin B2

132%1.72mg

Riboflavin

0.57 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

19%3mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

3 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

Vitamin B5

169%8.43mg

Pantothenic acid

NA 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

30.6%0.4mg

Vitamin B6

198%2.57mg

Pyridoxine

0.4 mgvs2.57 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

10.7%42.6μg

Vitamin B9

232%926μg

Folates and Folic Acid

42.6 μgvs926 μg

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

Find Breakfast Cereals rich in Vitamin B9

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 .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

13.7%12.4mg

Vitamin C

1458%1312mg

Ascorbic acid

12.4 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

4.83%0.72mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

0.72 mgvs11.5 mg

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

Find Breakfast Cereals rich in Vitamin E

2.96%3.55μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

3.55 μgvs1494 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals ready-to-eat, ALPENvs Broccoli

21%209mg

Calcium

69%691mg

209 mgvs691 mg

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

Find Breakfast Cereals rich in Calcium

47.3%0.43mg

Copper

80%0.72mg

0.43 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

53.3%4.26mg

Iron

134%10.7mg

4.26 mgvs10.7 mg

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

Find Breakfast Cereals rich in Iron

31.8%134mg

Magnesium

73.5%309mg

134 mgvs309 mg

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

Find Breakfast Cereals rich in Magnesium

Manganese

134%3.1mg

NA mgvs3.1 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

75.3%527mg

Phosphorus

139%971mg

527 mgvs971 mg

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

Find Breakfast Cereals rich in Phosphorus

17.5%594mg

Potassium

137%4647mg

594 mgvs4647 mg

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

Find Breakfast Cereals rich in Potassium

44.7%24.6μg

Selenium

67%36.8μg

24.6 μgvs36.8 μg

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

Find Breakfast Cereals rich in Selenium

2.56%38.4mg

Sodium

32.4%485mg

38.4 mgvs485 mg

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

Find Breakfast Cereals rich in Sodium

38.7%4.26mg

Zinc

55%6.03mg

4.26 mgvs6.03 mg

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

Find Breakfast Cereals rich in Zinc

0.28%10.5g

Water

35.5%1313g

10.5 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 Cereals ready-to-eat, ALPEN vs Broccoli:

Cereals ready-to-eat, ALPEN have more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 1.8 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin B3, 6.5 times more Vitamin B6, 21.7 times more Vitamin B9, 106.1 times more Vitamin C, 15.8 times more Vitamin E and 420.7 times more Vitamin K than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN as well as Raw Broccoli have insufficient amounts of Vitamin D in 500 kcal.

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

Raw Broccoli contains 3.3 times more Calcium, 1.7 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus, 7.8 times more Potassium, 1.5 times more Selenium, 12.7 times more Sodium, 1.4 times more Zinc and 124.9 times more Water than Cereals ready-to-eat, ALPEN.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, ALPEN have 1.7 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 2.4 times more Saturated Fat, 14.8 times more Omega 3, 3 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, ALPEN.
Both Cereals ready-to-eat, ALPEN and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate and Sugars per 500 kcal.
Both Cereals ready-to-eat, ALPEN as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, ALPENVS Cereals ready-to-eat, FAMILIABroccoliVS Cereals ready-to-eat, FAMILIACereals ready-to-eat, ALPENVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: