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

Weight per 500 calories

Cereals ready-to-eat, QUAKER, Cap

127g

Broccoli

1471g

Cereals ready-to-eat, QUAKER, Cap have 11.6 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, QUAKER, Cap or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Cap

86%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Capvs 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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5.2%5.05g

Fat

5.6%5.44g

5.05 gvs5.44 g

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

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9.06%2.9g

Saturated Fat

5.24%1.68g

2.9 gvs1.68 g

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

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Omega 3

58%0.93g

NA gvs0.93 g

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

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Omega 6

4.24%0.72g

NA gvs0.72 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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85%110g

Carbohydrate

75%98g

110 gvs98 g

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

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77%56g

Sugars

34.5%25g

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

56 gvs25 g

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

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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 .

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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8.66%3.3g

Fiber

101%38.2g

3.3 gvs38.2 g

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

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10.4%5.82g

Protein

74%41.5g

5.82 gvs41.5 g

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

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Vitamins

Cereals ready-to-eat, QUAKER, Capvs Broccoli

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

NA μgvs456 μg

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

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190%2.28mg

Vitamin B1

87%1.04mg

Thiamine

2.28 mgvs1.04 mg

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

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198%2.58mg

Vitamin B2

132%1.72mg

Riboflavin

2.58 mgvs1.72 mg

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

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190%30.3mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

30.3 mgvs9.4 mg

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

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Vitamin B5

169%8.43mg

Pantothenic acid

NA mgvs8.43 mg

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

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233%3.03mg

Vitamin B6

198%2.57mg

Pyridoxine

3.03 mgvs2.57 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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428%1713μg

Vitamin B9

232%926μg

Folates and Folic Acid

1713 μgvs926 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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0.56%0.51mg

Vitamin C

1458%1312mg

Ascorbic acid

0.51 mgvs1312 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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5.3%0.8mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

0.8 mgvs11.5 mg

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

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Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

NA μgvs1494 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, Capvs Broccoli

1.4%14mg

Calcium

69%691mg

14 mgvs691 mg

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

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Copper

80%0.72mg

NA mgvs0.72 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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341%27.3mg

Iron

134%10.7mg

27.3 mgvs10.7 mg

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

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17%71mg

Magnesium

73.5%309mg

71 mgvs309 mg

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

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Manganese

134%3.1mg

NA mgvs3.1 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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30.7%215mg

Phosphorus

139%971mg

215 mgvs971 mg

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

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7.04%239mg

Potassium

137%4647mg

239 mgvs4647 mg

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

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Selenium

67%36.8μg

NA μgvs36.8 μg

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

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53.8%806mg

Sodium

32.4%485mg

806 mgvs485 mg

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

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207%22.8mg

Zinc

55%6.03mg

22.8 mgvs6.03 mg

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

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0.086%3.16g

Water

35.5%1313g

3.16 gvs1313 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, QUAKER, Cap vs Broccoli:

Cereals ready-to-eat, QUAKER, Cap have 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Broccoli.
While Raw Broccoli contains 2590.7 times more Vitamin C and 14.4 times more Vitamin E than Cereals ready-to-eat, QUAKER, Cap.
Both Cereals ready-to-eat, QUAKER, Cap and Raw Broccoli have similar amounts of Vitamin B6 per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Cap as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

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

Cereals ready-to-eat, QUAKER, Cap have 2.5 times more Iron, 1.7 times more Sodium and 3.8 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 49.6 times more Calcium, 4.4 times more Magnesium, 4.5 times more Phosphorus, 19.4 times more Potassium and 415 times more Water than Cereals ready-to-eat, QUAKER, Cap.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, Cap have 1.7 times more Saturated Fat and 2.2 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 11.6 times more Fiber and 7.1 times more Protein than Cereals ready-to-eat, QUAKER, Cap.
Both Cereals ready-to-eat, QUAKER, Cap and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Cap 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, QUAKER, CapVS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleBroccoliVS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleCereals ready-to-eat, QUAKER, CapVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: