Comparing Nutrients in 500 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Frozen Chopped Broccoli

Weight per 500 calories

Cereals ready-to-eat, UNCLE SAM CEREAL

145g

Frozen Chopped Broccoli

1923g

Cereals ready-to-eat, UNCLE SAM CEREAL have 13.3 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL

15%

24%

61%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, UNCLE SAM CEREALvs Frozen Chopped 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

17.3%16.8g

Fat

5.75%5.58g

16.8 gvs5.58 g

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

Find Breakfast Cereals rich in Fat

4.27%1.37g

Saturated Fat

2.64%0.85g

1.37 gvs0.85 g

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

Find Breakfast Cereals rich in Saturated Fat

389%6.2g

Omega 3

126%2g

6.2 gvs2 g

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

Find Breakfast Cereals rich in Omega 3

14.3%2.43g

Omega 6

3.5%0.6g

2.43 gvs0.6 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

73%95g

Carbohydrate

70.7%92g

95 gvs92 g

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

Find Breakfast Cereals rich in Carbohydrate

3.1%2.25g

Sugars

36%26g

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

2.25 gvs26 g

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

Find Breakfast Cereals rich in Sugars

0.42%0.3g

Fructose

22%16g

≤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]

0.3 gvs16 g

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

Find Breakfast Cereals rich in Fructose

%0.59g

Glucose

%14.4g

0.59 gvs14.4 g

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

Find Breakfast Cereals rich in Glucose

%1.36g

Sucrose

1.36 gvsNA g

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

Find Breakfast Cereals rich in Sucrose

77%29.3g

Fiber

152%57.7g

29.3 gvs57.7 g

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

Find Breakfast Cereals rich in Fiber

41.2%23g

Protein

96%54g

23 gvs54 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, UNCLE SAM CEREALvs Frozen Chopped Broccoli

0%0μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

0 μgvs1000 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

81.8%0.98mg

Vitamin B1

85%1mg

Thiamine

0.98 mgvs1 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

14%0.18mg

Vitamin B2

142%1.85mg

Riboflavin

0.18 mgvs1.85 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

43.4%6.94mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

6.94 mgvs9.04 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

18%0.9mg

Vitamin B5

107%5.37mg

Pantothenic acid

0.9 mgvs5.37 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

106%1.4mg

Vitamin B6

192%2.5mg

Pyridoxine

1.4 mgvs2.5 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

19%76.6μg

Vitamin B9

322%1288μg

Folates and Folic Acid

76.6 μgvs1288 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

3.85%3.47mg

Vitamin C

1205%1085mg

Ascorbic acid

3.47 mgvs1085 mg

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

Find Breakfast Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 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

8.67%1.3mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

1.3 mgvs23.5 mg

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

Find Breakfast Cereals rich in Vitamin E

2.17%2.6μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

2.6 μgvs1560 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, UNCLE SAM CEREALvs Frozen Chopped Broccoli

13.7%137mg

Calcium

108%1077mg

137 mgvs1077 mg

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

Find Breakfast Cereals rich in Calcium

121%1.1mg

Copper

81%0.73mg

1.1 mgvs0.73 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

72.8%5.82mg

Iron

195%15.6mg

5.82 mgvs15.6 mg

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

Find Breakfast Cereals rich in Iron

71%298mg

Magnesium

82.4%346mg

298 mgvs346 mg

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

Find Breakfast Cereals rich in Magnesium

227%5.2mg

Manganese

246%5.65mg

5.2 mgvs5.65 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

77.2%540mg

Phosphorus

137%962mg

540 mgvs962 mg

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

Find Breakfast Cereals rich in Phosphorus

19%645mg

Potassium

120%4077mg

645 mgvs4077 mg

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

Find Breakfast Cereals rich in Potassium

232%128μg

Selenium

98%54μg

128 μgvs54 μg

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

Find Breakfast Cereals rich in Selenium

20%298mg

Sodium

30.8%462mg

298 mgvs462 mg

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

Find Breakfast Cereals rich in Sodium

51%5.6mg

Zinc

84%9.23mg

5.6 mgvs9.23 mg

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

Find Breakfast Cereals rich in Zinc

0.17%6.4g

Water

47.5%1759g

6.4 gvs1759 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, UNCLE SAM CEREAL vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 10.1 times more Vitamin B2, 1.3 times more Vitamin B3, 6 times more Vitamin B5, 1.8 times more Vitamin B6, 16.8 times more Vitamin B9, 312.7 times more Vitamin C, 18 times more Vitamin E and 599.6 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 500 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Frozen Chopped Broccoli:

Cereals ready-to-eat, UNCLE SAM CEREAL have 1.5 times more Copper and 2.4 times more Selenium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 7.8 times more Calcium, 2.7 times more Iron, 1.8 times more Phosphorus, 6.3 times more Potassium, 1.6 times more Sodium, 1.7 times more Zinc and 274.7 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, UNCLE SAM CEREAL have 3 times more Fat, 3.1 times more Omega 3 and 4.1 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 11.5 times more Sugars, 52.6 times more Fructose, 2 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, UNCLE SAM CEREALVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryFrozen Chopped BroccoliVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryCereals ready-to-eat, UNCLE SAM CEREALVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: