Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plainVS Boiled Broccoli

Weight per 500 calories

Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

134g

Boiled Broccoli

1429g

Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 10.7 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

10%

80%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plainvs Boiled 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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6.1%5.92g

Fat

6.04%5.86g

5.92 gvs5.86 g

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

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3.47%1.1g

Saturated Fat

3.53%1.13g

1.1 gvs1.13 g

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

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5.2%0.083g

Omega 3

106%1.7g

0.083 gvs1.7 g

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

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10.7%1.8g

Omega 6

4.3%0.73g

1.8 gvs0.73 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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80%104g

Carbohydrate

79%103g

104 gvs103 g

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

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36%26g

Sugars

27.4%20g

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

26 gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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23.2%8.82g

Fiber

124%47g

8.82 gvs47 g

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

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24%13.3g

Protein

60.7%34g

13.3 gvs34 g

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

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Vitamins

Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plainvs Boiled Broccoli

0.3%2.67μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

2.67 μgvs1100 μg

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

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143%1.7mg

Vitamin B1

75%0.9mg

Thiamine

1.7 mgvs0.9 mg

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

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153%2mg

Vitamin B2

135%1.76mg

Riboflavin

2 mgvs1.76 mg

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

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144%23mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

23 mgvs7.9 mg

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

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19%0.96mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.96 mgvs8.8 mg

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

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185%2.4mg

Vitamin B6

220%2.86mg

Pyridoxine

2.4 mgvs2.86 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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436%1745μg

Vitamin B9

386%1543μg

Folates and Folic Acid

1745 μgvs1543 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

1030%927mg

Ascorbic acid

0 mgvs927 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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5.44%0.82mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.82 mgvs20.7 mg

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

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1.34%1.6μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

1.6 μgvs2016 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plainvs Boiled Broccoli

47%469mg

Calcium

57%571mg

469 mgvs571 mg

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

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41%0.37mg

Copper

97%0.87mg

0.37 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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490%39.2mg

Iron

120%9.57mg

39.2 mgvs9.57 mg

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

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31%131mg

Magnesium

71.4%300mg

131 mgvs300 mg

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

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136%3.1mg

Manganese

120%2.77mg

3.1 mgvs2.77 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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80.8%566mg

Phosphorus

137%957mg

566 mgvs957 mg

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

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11%378mg

Potassium

123%4186mg

378 mgvs4186 mg

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

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56%30.7μg

Selenium

41.6%23μg

30.7 μgvs23 μg

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

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44.7%670mg

Sodium

39%586mg

670 mgvs586 mg

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

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167%18.4mg

Zinc

58.4%6.43mg

18.4 mgvs6.43 mg

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

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0.16%5.75g

Water

34.5%1275g

5.75 gvs1275 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 OAT LIFE, plain vs Boiled Broccoli:

Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 1.9 times more Vitamin B1 and 2.9 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 411.4 times more Vitamin A, 9.2 times more Vitamin B5, more Vitamin C, 25.4 times more Vitamin E and 1256.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 500 kcal.
Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Boiled and Drained 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 OAT LIFE, plain vs Boiled Broccoli:

Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 4.1 times more Iron, 1.3 times more Selenium and 2.9 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.4 times more Copper, 2.3 times more Magnesium, 1.7 times more Phosphorus, 11.1 times more Potassium and 221.8 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Boiled and Drained Broccoli have similar amounts of Calcium, Manganese and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 2.5 times more Omega 6 and 1.3 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 20.5 times more Omega 3, 5.3 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plainVS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISPBoiled BroccoliVS Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISPCereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plainVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plainVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: