Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Boiled Broccoli

Weight per 500 calories

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

132g

Boiled Broccoli

1429g

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 10.8 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 ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

16%

76%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs 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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9.7%9.4g

Fat

6.04%5.86g

9.4 gvs5.86 g

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

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3.3%1.06g

Saturated Fat

3.53%1.13g

1.06 gvs1.13 g

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

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9.5%0.15g

Omega 3

106%1.7g

0.15 gvs1.7 g

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

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15.4%2.63g

Omega 6

4.3%0.73g

2.63 gvs0.73 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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75.6%98g

Carbohydrate

79%103g

98 gvs103 g

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

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44%32g

Sugars

27.4%20g

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

32 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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32.4%12.3g

Fiber

124%47g

12.3 gvs47 g

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

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18.7%10.4g

Protein

60.7%34g

10.4 gvs34 g

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

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Vitamins

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs Boiled Broccoli

60%538μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

538 μgvs1100 μg

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

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77%0.93mg

Vitamin B1

75%0.9mg

Thiamine

0.93 mgvs0.9 mg

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

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81.4%1.06mg

Vitamin B2

135%1.76mg

Riboflavin

1.06 mgvs1.76 mg

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

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75.2%12mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

12 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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92%1.2mg

Vitamin B6

220%2.86mg

Pyridoxine

1.2 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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60%241μg

Vitamin B9

386%1543μg

Folates and Folic Acid

241 μgvs1543 μg

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

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149%3.57μg

Vitamin B12

0%0μg

Cobalamin

3.57 μgvs0 μg

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

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0.73%0.66mg

Vitamin C

1030%927mg

Ascorbic acid

0.66 mgvs927 mg

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

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16%97IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

97 IUvs0 IU

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

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5.03%0.75mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.75 mgvs20.7 mg

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

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2.87%3.44μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

3.44 μgvs2016 μg

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

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Minerals

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecanvs Boiled Broccoli

5.16%51.6mg

Calcium

57%571mg

51.6 mgvs571 mg

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

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58.8%0.53mg

Copper

97%0.87mg

0.53 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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271%21.7mg

Iron

120%9.57mg

21.7 mgvs9.57 mg

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

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27.4%115mg

Magnesium

71.4%300mg

115 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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48%335mg

Phosphorus

137%957mg

335 mgvs957 mg

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

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14.7%500mg

Potassium

123%4186mg

500 mgvs4186 mg

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

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73%40.2μg

Selenium

41.6%23μg

40.2 μgvs23 μg

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

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21.8%327mg

Sodium

39%586mg

327 mgvs586 mg

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

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26.5%2.9mg

Zinc

58.4%6.43mg

2.9 mgvs6.43 mg

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

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0.3%11.2g

Water

34.5%1275g

11.2 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 ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Boiled Broccoli:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 1.5 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2 times more Vitamin A, 1.7 times more Vitamin B2, 2.4 times more Vitamin B6, 6.4 times more Vitamin B9, 1401.8 times more Vitamin C, 27.5 times more Vitamin E and 586.1 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Boiled Broccoli:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 2.3 times more Iron and 1.8 times more Selenium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 11.1 times more Calcium, 1.6 times more Copper, 2.6 times more Magnesium, 2.9 times more Phosphorus, 8.4 times more Potassium, 1.8 times more Sodium, 2.2 times more Zinc and 113.4 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 1.6 times more Fat, 3.6 times more Omega 6 and 1.6 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 11.2 times more Omega 3, 3.8 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan 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 ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Orange Juice DrinkBoiled BroccoliVS Orange Juice DrinkCereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: