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

Weight per 500 calories

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

132g

Broccoli

1471g

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 11.2 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, Golden Maple or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

11%

78%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maplevs 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

6.55%6.36g

Fat

5.6%5.44g

6.36 gvs5.44 g

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

Find Breakfast Cereals rich in Fat

3.6%1.15g

Saturated Fat

5.24%1.68g

1.15 gvs1.68 g

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

Find Breakfast Cereals rich in Saturated Fat

Omega 3

58%0.93g

NA gvs0.93 g

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

Find Breakfast Cereals rich in Omega 3

Omega 6

4.24%0.72g

NA 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

79%103g

Carbohydrate

75%98g

103 gvs98 g

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

Find Breakfast Cereals rich in Carbohydrate

30.5%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 .

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

28.7%11g

Fiber

101%38.2g

11 gvs38.2 g

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

Find Breakfast Cereals rich in Fiber

26.6%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, Golden Maplevs 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 .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

75.3%0.9mg

Vitamin B1

87%1.04mg

Thiamine

0.9 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

86%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 .

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

78.8%12.6mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

12.6 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

89%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 .

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

238%951μg

Vitamin B9

232%926μg

Folates and Folic Acid

951 μgvs926 μg

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

Find Breakfast Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 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

17%15mg

Vitamin C

1458%1312mg

Ascorbic acid

15 mgvs1312 mg

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

Find Breakfast Cereals rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA 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

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

NA mgvs11.5 mg

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

Find Breakfast Cereals rich in Vitamin E

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

NA 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, QUAKER Oatmeal Squares, Golden Maplevs Broccoli

26.4%264mg

Calcium

69%691mg

264 mgvs691 mg

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

Find Breakfast Cereals rich in Calcium

Copper

80%0.72mg

NA 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

477%38mg

Iron

134%10.7mg

38 mgvs10.7 mg

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

Find Breakfast Cereals rich in Iron

36%151mg

Magnesium

73.5%309mg

151 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

69.7%488mg

Phosphorus

139%971mg

488 mgvs971 mg

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

Find Breakfast Cereals rich in Phosphorus

14%471mg

Potassium

137%4647mg

471 mgvs4647 mg

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

Find Breakfast Cereals rich in Potassium

Selenium

67%36.8μg

NA μgvs36.8 μg

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

Find Breakfast Cereals rich in Selenium

30.4%457mg

Sodium

32.4%485mg

457 mgvs485 mg

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

Find Breakfast Cereals rich in Sodium

86%9.45mg

Zinc

55%6.03mg

9.45 mgvs6.03 mg

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

Find Breakfast Cereals rich in Zinc

0.098%3.6g

Water

35.5%1313g

3.6 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, QUAKER Oatmeal Squares, Golden Maple vs Broccoli:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 1.3 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Vitamin B2, 2.2 times more Vitamin B6 and 86.7 times more Vitamin C than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple 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 Oatmeal Squares, Golden Maple vs Broccoli:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 3.6 times more Iron and 1.6 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 2.6 times more Calcium, 2 times more Magnesium, 2 times more Phosphorus, 9.9 times more Potassium and 362.9 times more Water than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Raw Broccoli have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli contains 1.5 times more Saturated Fat, 3.5 times more Fiber and 2.8 times more Protein than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate and Sugars per 500 kcal.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple 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, Golden MapleVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugarBroccoliVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugarCereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: