Comparing Nutrients in 100 grams Boiled BroccoliVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

23%

69%

100 g ▼

Macro Nutrients

Boiled Broccolivs Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

1.2%35kcal

Energy

13.4%390kcal

35 kcalvs390 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.42%0.41g

Fat

10.7%10.4g

0.41 gvs10.4 g

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

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0.25%0.079g

Saturated Fat

4.07%1.3g

0.079 gvs1.3 g

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

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7.44%0.12g

Omega 3

0.12 gvsNA g

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

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0.3%0.051g

Omega 6

0.051 gvsNA 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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5.52%7.18g

Carbohydrate

54.3%70.5g

7.18 gvs70.5 g

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

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1.9%1.4g

Sugars

40.5%29.4g

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

1.4 gvs29.4 g

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

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1.02%0.74g

Fructose

≤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]

0.74 gvsNA g

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

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%0.49g

Glucose

0.49 gvsNA g

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

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%0.08g

Sucrose

0.08 gvsNA g

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

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8.7%3.3g

Fiber

18.4%7g

3.3 gvs7 g

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

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4.25%2.38g

Protein

14.6%8.2g

2.38 gvs8.2 g

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

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Vitamins

Boiled Broccolivs Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

8.56%77μg

Vitamin A

RAE, retinol activity equivalents

77 μgvsNA μg

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

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5.25%0.063mg

Vitamin B1

22.4%0.27mg

Thiamine

0.063 mgvs0.27 mg

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

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9.46%0.12mg

Vitamin B2

6.92%0.09mg

Riboflavin

0.12 mgvs0.09 mg

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

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3.46%0.55mg

Vitamin B3

6.8%1.1mg

Niacin, nicotinic acid, niacinamide

0.55 mgvs1.1 mg

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

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12.3%0.62mg

Vitamin B5

Pantothenic acid

0.62 mgvsNA mg

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

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15.4%0.2mg

Vitamin B6

11.4%0.15mg

Pyridoxine

0.2 mgvs0.15 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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27%108μg

Vitamin B9

5%20μg

Folates and Folic Acid

108 μgvs20 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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72%65mg

Vitamin C

1%0.9mg

Ascorbic acid

65 mgvs0.9 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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9.67%1.45mg

Vitamin E

2.4%0.36mg

Tocopherols and Tocotrienols

1.45 mgvs0.36 mg

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

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118%141μg

Vitamin K

Phytomenadione or phylloquinone

141 μgvsNA μg

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

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Minerals

Boiled Broccolivs Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

4%40mg

Calcium

5.7%57mg

40 mgvs57 mg

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

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6.78%0.061mg

Copper

0.061 mgvsNA mg

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

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0.1%4μg

Fluoride

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

4 μgvsNA μg

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

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8.38%0.67mg

Iron

34.6%2.77mg

0.67 mgvs2.77 mg

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

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5%21mg

Magnesium

20.5%86mg

21 mgvs86 mg

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

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8.43%0.19mg

Manganese

0.19 mgvsNA 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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9.57%67mg

Phosphorus

34%239mg

67 mgvs239 mg

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

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8.6%293mg

Potassium

10%344mg

293 mgvs344 mg

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

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2.9%1.6μg

Selenium

1.6 μgvsNA μg

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

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2.73%41mg

Sodium

23.7%356mg

41 mgvs356 mg

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

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4.1%0.45mg

Zinc

16.6%1.83mg

0.45 mgvs1.83 mg

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

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2.4%89.3g

Water

0.21%7.8g

89.3 gvs7.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry:

Boiled and Drained Broccoli has 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, 5.4 times more Vitamin B9, 72.1 times more Vitamin C and 4 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
While Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contain 4.3 times more Vitamin B1 and 2 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry:

Boiled and Drained Broccoli has 11.4 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry.
While Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contain 1.4 times more Calcium, 4.1 times more Iron, 4.1 times more Magnesium, 3.6 times more Phosphorus, 8.7 times more Sodium and 4.1 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry contain 11.1 times more Energy, 25.3 times more Fat, 16.5 times more Saturated Fat, 9.8 times more Carbohydrate, 21.1 times more Sugars, 2.1 times more Fiber and 3.4 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Boiled BroccoliVS Frozen Chopped BroccoliCereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dryVS Frozen Chopped BroccoliBoiled BroccoliVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dryCereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dryVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

Compare Foods

Comparing Nutrients in 100 grams Boiled BroccoliVS Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: