Comparing Nutrients in 100 grams BroccoliVS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cereals, QUAKER, Whole Wheat Natural Cereal, dry

13%

82%

100 g ▼

Macro Nutrients

Broccolivs Cereals, QUAKER, Whole Wheat Natural Cereal, dry

1.17%34kcal

Energy

11.5%333kcal

34 kcalvs333 kcal

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

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0.38%0.37g

Fat

2.06%2g

0.37 gvs2 g

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

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0.36%0.11g

Saturated Fat

1.3%0.42g

0.11 gvs0.42 g

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

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3.94%0.063g

Omega 3

0.063 gvsNA g

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

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0.29%0.049g

Omega 6

0.049 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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5.1%6.64g

Carbohydrate

57.5%74.8g

6.64 gvs74.8 g

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

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2.34%1.7g

Sugars

2.76%2g

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

1.7 gvs2 g

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

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0.94%0.68g

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]

0.68 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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%0.1g

Sucrose

0.1 gvsNA g

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

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6.84%2.6g

Fiber

26%9.9g

2.6 gvs9.9 g

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

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5.04%2.82g

Protein

21%12g

2.82 gvs12 g

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

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Vitamins

Broccolivs Cereals, QUAKER, Whole Wheat Natural Cereal, dry

3.44%31μg

Vitamin A

RAE, retinol activity equivalents

31 μgvsNA μg

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

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5.9%0.071mg

Vitamin B1

40%0.48mg

Thiamine

0.071 mgvs0.48 mg

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

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9%0.12mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.12 mgvs0.14 mg

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

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4%0.64mg

Vitamin B3

32%5.1mg

Niacin, nicotinic acid, niacinamide

0.64 mgvs5.1 mg

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

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11.5%0.57mg

Vitamin B5

Pantothenic acid

0.57 mgvsNA mg

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

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13.5%0.18mg

Vitamin B6

34%0.44mg

Pyridoxine

0.18 mgvs0.44 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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15.8%63μg

Vitamin B9

12.3%49μg

Folates and Folic Acid

63 μgvs49 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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99%89.2mg

Vitamin C

0%0mg

Ascorbic acid

89.2 mgvs0 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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5.2%0.78mg

Vitamin E

6.27%0.94mg

Tocopherols and Tocotrienols

0.78 mgvs0.94 mg

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

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84.7%102μg

Vitamin K

Phytomenadione or phylloquinone

102 μgvsNA μg

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

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Minerals

Broccolivs Cereals, QUAKER, Whole Wheat Natural Cereal, dry

4.7%47mg

Calcium

4.4%44mg

47 mgvs44 mg

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

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5.44%0.049mg

Copper

0.049 mgvsNA 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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9.13%0.73mg

Iron

41.3%3.3mg

0.73 mgvs3.3 mg

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

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5%21mg

Magnesium

35%147mg

21 mgvs147 mg

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

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9.13%0.21mg

Manganese

0.21 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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9.43%66mg

Phosphorus

58%406mg

66 mgvs406 mg

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

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9.3%316mg

Potassium

14.8%502mg

316 mgvs502 mg

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

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4.55%2.5μg

Selenium

2.5 μgvsNA μg

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

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2.2%33mg

Sodium

0.53%8mg

33 mgvs8 mg

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

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3.73%0.41mg

Zinc

37.3%4.1mg

0.41 mgvs4.1 mg

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

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2.4%89.3g

Water

0.26%9.8g

89.3 gvs9.8 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 Broccoli vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

Raw Broccoli has 1.3 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 6.8 times more Vitamin B1, 8 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Broccoli.
Both Raw Broccoli and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Vitamin B2 and Vitamin E per 100 g.
Both Raw Broccoli as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Broccoli vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

Raw Broccoli has 4.1 times more Sodium and 9.1 times more Water than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
While Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 4.5 times more Iron, 7 times more Magnesium, 6.2 times more Phosphorus, 1.6 times more Potassium and 10 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 9.8 times more Energy, 5.4 times more Fat, 3.7 times more Saturated Fat, 11.3 times more Carbohydrate, 3.8 times more Fiber and 4.2 times more Protein than Raw Broccoli.
Both Raw Broccoli and Cereals, QUAKER, Whole Wheat Natural Cereal, dry have similar amounts of Sugars per 100 g.
Both Raw Broccoli as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

BroccoliVS Boiled BroccoliCereals, QUAKER, Whole Wheat Natural Cereal, dryVS Boiled BroccoliBroccoliVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSCereals, QUAKER, Whole Wheat Natural Cereal, dryVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Compare Foods

Comparing Nutrients in 100 grams BroccoliVS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: