Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Broccoli

Weight per 500 calories

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

132g

Broccoli

1471g

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 11.1 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, Oatmeal Squares, cinnamon or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

11%

78%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonvs 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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6.64%6.44g

Fat

5.6%5.44g

6.44 gvs5.44 g

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

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3.63%1.16g

Saturated Fat

5.24%1.68g

1.16 gvs1.68 g

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

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5.77%0.092g

Omega 3

58%0.93g

0.092 gvs0.93 g

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

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11.5%1.95g

Omega 6

4.24%0.72g

1.95 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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79.2%103g

Carbohydrate

75%98g

103 gvs98 g

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

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30.3%22g

Sugars

34.5%25g

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

22 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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30.2%11.5g

Fiber

101%38.2g

11.5 gvs38.2 g

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

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26.5%15g

Protein

74%41.5g

15 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, QUAKER, Oatmeal Squares, cinnamonvs Broccoli

52%467μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

467 μgvs456 μg

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

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82.5%0.99mg

Vitamin B1

87%1.04mg

Thiamine

0.99 mgvs1.04 mg

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

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85.2%1.1mg

Vitamin B2

132%1.72mg

Riboflavin

1.1 mgvs1.72 mg

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

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78.4%12.5mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

12.5 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 .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

89.3%1.16mg

Vitamin B6

198%2.57mg

Pyridoxine

1.16 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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239%958μg

Vitamin B9

232%926μg

Folates and Folic Acid

958 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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17.6%16mg

Vitamin C

1458%1312mg

Ascorbic acid

16 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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28.5%4.27mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

4.27 mgvs11.5 mg

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

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1.76%2.1μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

2.1 μgvs1494 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonvs Broccoli

27.7%277mg

Calcium

69%691mg

277 mgvs691 mg

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

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67.3%0.61mg

Copper

80%0.72mg

0.61 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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486%39mg

Iron

134%10.7mg

39 mgvs10.7 mg

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

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36%150mg

Magnesium

73.5%309mg

150 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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69.5%487mg

Phosphorus

139%971mg

487 mgvs971 mg

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

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14%474mg

Potassium

137%4647mg

474 mgvs4647 mg

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

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15%8.3μg

Selenium

67%36.8μg

8.3 μgvs36.8 μg

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

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30.3%454mg

Sodium

32.4%485mg

454 mgvs485 mg

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

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85.6%9.4mg

Zinc

55%6.03mg

9.4 mgvs6.03 mg

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

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0.098%3.63g

Water

35.5%1313g

3.63 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, Oatmeal Squares, cinnamon vs Broccoli:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 1.3 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Vitamin B2, 2.2 times more Vitamin B6, 82.9 times more Vitamin C, 2.7 times more Vitamin E and 707.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Raw Broccoli have similar amounts of Vitamin A, Vitamin B1 and Vitamin B9 per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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, Oatmeal Squares, cinnamon vs Broccoli:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3.6 times more Iron and 1.6 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 2.5 times more Calcium, 2.1 times more Magnesium, 2 times more Phosphorus, 9.8 times more Potassium, 4.4 times more Selenium and 362 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Raw Broccoli have similar amounts of Copper and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 2.7 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Saturated Fat, 10 times more Omega 3, 3.3 times more Fiber and 2.8 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate and Sugars per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon 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, Oatmeal Squares, cinnamonVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsBroccoliVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: