Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Broccoli

Weight per 500 calories

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

129g

Broccoli

1471g

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 11.4 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, QUAKER, Low Fat 100% Natural Granola with Raisins or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

12%

80%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisinsvs 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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7.33%7.1g

Fat

5.6%5.44g

7.1 gvs5.44 g

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

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3.9%1.25g

Saturated Fat

5.24%1.68g

1.25 gvs1.68 g

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

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11%0.18g

Omega 3

58%0.93g

0.18 gvs0.93 g

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

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9.86%1.68g

Omega 6

4.24%0.72g

1.68 gvs0.72 g

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

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0.44%1.3mg

Cholesterol

0%0mg

1.3 mgvs0 mg

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

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80%104g

Carbohydrate

75%98g

104 gvs98 g

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

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45.6%33g

Sugars

34.5%25g

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

33 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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32.6%12.4g

Fiber

101%38.2g

12.4 gvs38.2 g

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

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19.4%11g

Protein

74%41.5g

11 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, Low Fat 100% Natural Granola with Raisinsvs Broccoli

0.14%1.3μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

1.3 μgvs456 μg

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

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39.5%0.47mg

Vitamin B1

87%1.04mg

Thiamine

0.47 mgvs1.04 mg

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

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20%0.26mg

Vitamin B2

132%1.72mg

Riboflavin

0.26 mgvs1.72 mg

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

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19%3.06mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

3.06 mgvs9.4 mg

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

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17.6%0.88mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.88 mgvs8.43 mg

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

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24.6%0.32mg

Vitamin B6

198%2.57mg

Pyridoxine

0.32 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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9.34%37.4μg

Vitamin B9

232%926μg

Folates and Folic Acid

37.4 μgvs926 μg

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

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3.22%0.077μg

Vitamin B12

0%0μg

Cobalamin

0.077 μgvs0 μg

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

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0.57%0.52mg

Vitamin C

1458%1312mg

Ascorbic acid

0.52 mgvs1312 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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9.2%1.38mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

1.38 mgvs11.5 mg

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

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3.22%3.87μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

3.87 μgvs1494 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisinsvs Broccoli

8.38%83.8mg

Calcium

69%691mg

83.8 mgvs691 mg

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

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38%0.34mg

Copper

80%0.72mg

0.34 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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41.6%3.32mg

Iron

134%10.7mg

3.32 mgvs10.7 mg

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

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30.7%129mg

Magnesium

73.5%309mg

129 mgvs309 mg

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

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87%2mg

Manganese

134%3.1mg

2 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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58%407mg

Phosphorus

139%971mg

407 mgvs971 mg

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

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16.3%555mg

Potassium

137%4647mg

555 mgvs4647 mg

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

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40.5%22.3μg

Selenium

67%36.8μg

22.3 μgvs36.8 μg

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

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20%302mg

Sodium

32.4%485mg

302 mgvs485 mg

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

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18.6%2.05mg

Zinc

55%6.03mg

2.05 mgvs6.03 mg

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

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0.12%4.4g

Water

35.5%1313g

4.4 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, Low Fat 100% Natural Granola with Raisins vs Broccoli:

Raw Broccoli contains 353.8 times more Vitamin A, 2.2 times more Vitamin B1, 6.6 times more Vitamin B2, 3.1 times more Vitamin B3, 9.6 times more Vitamin B5, 8.1 times more Vitamin B6, 24.8 times more Vitamin B9, 2544.8 times more Vitamin C, 8.3 times more Vitamin E and 386.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Broccoli:

Raw Broccoli contains 8.3 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus, 8.4 times more Potassium, 1.6 times more Selenium, 1.6 times more Sodium, 2.9 times more Zinc and 299.7 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 1.3 times more Fat, 2.3 times more Omega 6 and 1.3 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Saturated Fat, 5.2 times more Omega 3, 3.1 times more Fiber and 3.8 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, Low Fat 100% Natural Granola with RaisinsVS Cereals, QUAKER, Instant Grits, Butter flavor, dryBroccoliVS Cereals, QUAKER, Instant Grits, Butter flavor, dryCereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: