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

Weight per 500 calories

Cereals ready-to-eat, UNCLE SAM CEREAL

145g

Broccoli

1471g

Cereals ready-to-eat, UNCLE SAM CEREAL have 10.2 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, UNCLE SAM CEREAL or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL

15%

24%

61%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, UNCLE SAM CEREALvs 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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17.3%16.8g

Fat

5.6%5.44g

16.8 gvs5.44 g

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

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4.27%1.37g

Saturated Fat

5.24%1.68g

1.37 gvs1.68 g

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

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389%6.2g

Omega 3

58%0.93g

6.2 gvs0.93 g

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

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14.3%2.43g

Omega 6

4.24%0.72g

2.43 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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73%95g

Carbohydrate

75%98g

95 gvs98 g

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

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3.1%2.25g

Sugars

34.5%25g

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

2.25 gvs25 g

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

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0.42%0.3g

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]

0.3 gvs10 g

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

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%0.59g

Glucose

%7.2g

0.59 gvs7.2 g

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

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%1.36g

Sucrose

%1.47g

1.36 gvs1.47 g

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

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77%29.3g

Fiber

101%38.2g

29.3 gvs38.2 g

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

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41.2%23g

Protein

74%41.5g

23 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, UNCLE SAM CEREALvs Broccoli

0%0μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

0 μgvs456 μg

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

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81.8%0.98mg

Vitamin B1

87%1.04mg

Thiamine

0.98 mgvs1.04 mg

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

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14%0.18mg

Vitamin B2

132%1.72mg

Riboflavin

0.18 mgvs1.72 mg

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

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43.4%6.94mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

6.94 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

18%0.9mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.9 mgvs8.43 mg

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

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106%1.4mg

Vitamin B6

198%2.57mg

Pyridoxine

1.4 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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19%76.6μg

Vitamin B9

232%926μg

Folates and Folic Acid

76.6 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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3.85%3.47mg

Vitamin C

1458%1312mg

Ascorbic acid

3.47 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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8.67%1.3mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

1.3 mgvs11.5 mg

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

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2.17%2.6μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

2.6 μgvs1494 μg

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

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Minerals

Cereals ready-to-eat, UNCLE SAM CEREALvs Broccoli

13.7%137mg

Calcium

69%691mg

137 mgvs691 mg

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

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121%1.1mg

Copper

80%0.72mg

1.1 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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72.8%5.82mg

Iron

134%10.7mg

5.82 mgvs10.7 mg

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

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71%298mg

Magnesium

73.5%309mg

298 mgvs309 mg

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

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227%5.2mg

Manganese

134%3.1mg

5.2 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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77.2%540mg

Phosphorus

139%971mg

540 mgvs971 mg

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

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19%645mg

Potassium

137%4647mg

645 mgvs4647 mg

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

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232%128μg

Selenium

67%36.8μg

128 μgvs36.8 μg

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

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20%298mg

Sodium

32.4%485mg

298 mgvs485 mg

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

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51%5.6mg

Zinc

55%6.03mg

5.6 mgvs6.03 mg

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

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0.17%6.4g

Water

35.5%1313g

6.4 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, UNCLE SAM CEREAL vs Broccoli:

Raw Broccoli contains more Vitamin A, 9.4 times more Vitamin B2, 1.4 times more Vitamin B3, 9.4 times more Vitamin B5, 1.9 times more Vitamin B6, 12.1 times more Vitamin B9, 378.2 times more Vitamin C, 8.8 times more Vitamin E and 574.4 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL vs Broccoli:

Cereals ready-to-eat, UNCLE SAM CEREAL have 1.5 times more Copper, 1.7 times more Manganese and 3.5 times more Selenium than Raw Broccoli.
While Raw Broccoli contains 5 times more Calcium, 1.8 times more Iron, 1.8 times more Phosphorus, 7.2 times more Potassium, 1.6 times more Sodium and 205.1 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw Broccoli have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, UNCLE SAM CEREAL have 3.1 times more Fat, 6.7 times more Omega 3 and 3.4 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 11.1 times more Sugars, 33 times more Fructose, 1.3 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREALVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryBroccoliVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryCereals ready-to-eat, UNCLE SAM CEREALVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: