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

Weight per 500 calories

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

151g

Broccoli

1471g

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 9.7 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, QUAKER CRUNCHY BRAN or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

85%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANvs 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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6.32%6.13g

Fat

5.6%5.44g

6.13 gvs5.44 g

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

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9.6%3.07g

Saturated Fat

5.24%1.68g

3.07 gvs1.68 g

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

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3.3%0.053g

Omega 3

58%0.93g

0.053 gvs0.93 g

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

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10.6%1.8g

Omega 6

4.24%0.72g

1.8 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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97%126g

Carbohydrate

75%98g

126 gvs98 g

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

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43%31.2g

Sugars

34.5%25g

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

31.2 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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61%23g

Fiber

101%38.2g

23 gvs38.2 g

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

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17%9.62g

Protein

74%41.5g

9.62 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, QUAKER CRUNCHY BRANvs Broccoli

1.34%12μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

12 μgvs456 μg

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

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63.7%0.76mg

Vitamin B1

87%1.04mg

Thiamine

0.76 mgvs1.04 mg

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

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201%2.6mg

Vitamin B2

132%1.72mg

Riboflavin

2.6 mgvs1.72 mg

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

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192%30.8mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

30.8 mgvs9.4 mg

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

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8.04%0.4mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.4 mgvs8.43 mg

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

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237%3.08mg

Vitamin B6

198%2.57mg

Pyridoxine

3.08 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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587%2347μg

Vitamin B9

232%926μg

Folates and Folic Acid

2347 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%0mg

Vitamin C

1458%1312mg

Ascorbic acid

0 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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6.75%1mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

1 mgvs11.5 mg

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

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0.38%0.45μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

0.45 μgvs1494 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANvs Broccoli

10.7%107mg

Calcium

69%691mg

107 mgvs691 mg

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

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19.6%0.18mg

Copper

80%0.72mg

0.18 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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585%46.8mg

Iron

134%10.7mg

46.8 mgvs10.7 mg

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

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22%92mg

Magnesium

73.5%309mg

92 mgvs309 mg

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

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23.6%0.54mg

Manganese

134%3.1mg

0.54 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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40%281mg

Phosphorus

139%971mg

281 mgvs971 mg

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

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10.6%361mg

Potassium

137%4647mg

361 mgvs4647 mg

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

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30.5%16.8μg

Selenium

67%36.8μg

16.8 μgvs36.8 μg

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

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76.4%1147mg

Sodium

32.4%485mg

1147 mgvs485 mg

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

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210%23mg

Zinc

55%6.03mg

23 mgvs6.03 mg

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

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0.1%3.78g

Water

35.5%1313g

3.78 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, QUAKER CRUNCHY BRAN vs Broccoli:

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 1.5 times more Vitamin B2, 3.3 times more Vitamin B3 and 2.5 times more Vitamin B9 than Raw Broccoli.
While Raw Broccoli contains 37.7 times more Vitamin A, 1.4 times more Vitamin B1, 21 times more Vitamin B5, more Vitamin C, 11.3 times more Vitamin E and 3297 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Raw Broccoli have similar amounts of Vitamin B6 per 500 kcal.
Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER CRUNCHY BRAN vs Broccoli:

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 4.4 times more Iron, 2.4 times more Sodium and 3.8 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 6.4 times more Calcium, 4.1 times more Copper, 3.4 times more Magnesium, 5.7 times more Manganese, 3.5 times more Phosphorus, 12.9 times more Potassium, 2.2 times more Selenium and 347.7 times more Water than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 1.8 times more Saturated Fat, 2.5 times more Omega 6, 1.3 times more Carbohydrate and 1.2 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 17.5 times more Omega 3, 1.7 times more Fiber and 4.3 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Raw Broccoli have similar amounts of Energy and Fat per 500 kcal.
Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER CRUNCHY BRANVS Cereals ready-to-eat, RALSTON CRISP RICEBroccoliVS Cereals ready-to-eat, RALSTON CRISP RICECereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRANVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: