Comparing Nutrients in 100 grams BroccoliVS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

16%

76%

100 g ▼

Macro Nutrients

Broccolivs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

1.17%34kcal

Energy

13%378kcal

34 kcalvs378 kcal

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

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0.38%0.37g

Fat

7.3%7.1g

0.37 gvs7.1 g

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

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0.36%0.11g

Saturated Fat

2.5%0.8g

0.11 gvs0.8 g

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

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3.94%0.063g

Omega 3

7.2%0.12g

0.063 gvs0.12 g

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

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0.29%0.049g

Omega 6

11.7%2g

0.049 gvs2 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%74.3g

6.64 gvs74.3 g

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

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2.34%1.7g

Sugars

33.2%24g

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

1.7 gvs24 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

24.5%9.3g

2.6 gvs9.3 g

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

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5.04%2.82g

Protein

14%7.9g

2.82 gvs7.9 g

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

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Vitamins

Broccolivs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

3.44%31μg

Vitamin A

45.2%407μg

RAE, retinol activity equivalents

31 μgvs407 μg

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

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5.9%0.071mg

Vitamin B1

58.3%0.7mg

Thiamine

0.071 mgvs0.7 mg

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

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9%0.12mg

Vitamin B2

61.5%0.8mg

Riboflavin

0.12 mgvs0.8 mg

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

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4%0.64mg

Vitamin B3

57%9.1mg

Niacin, nicotinic acid, niacinamide

0.64 mgvs9.1 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

69.2%0.9mg

Pyridoxine

0.18 mgvs0.9 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

45.5%182μg

Folates and Folic Acid

63 μgvs182 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

113%2.7μg

Cobalamin

0 μgvs2.7 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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99%89.2mg

Vitamin C

0.56%0.5mg

Ascorbic acid

89.2 mgvs0.5 mg

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

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0%0IU

Vitamin D

12%73IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs73 IU

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

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5.2%0.78mg

Vitamin E

3.8%0.57mg

Tocopherols and Tocotrienols

0.78 mgvs0.57 mg

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

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84.7%102μg

Vitamin K

2.17%2.6μg

Phytomenadione or phylloquinone

102 μgvs2.6 μg

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

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Minerals

Broccolivs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

4.7%47mg

Calcium

3.9%39mg

47 mgvs39 mg

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

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5.44%0.049mg

Copper

44.4%0.4mg

0.049 mgvs0.4 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

205%16.4mg

0.73 mgvs16.4 mg

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

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5%21mg

Magnesium

20.7%87mg

21 mgvs87 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

36%253mg

66 mgvs253 mg

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

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9.3%316mg

Potassium

11%378mg

316 mgvs378 mg

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

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4.55%2.5μg

Selenium

55.3%30.4μg

2.5 μgvs30.4 μg

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

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2.2%33mg

Sodium

16.5%247mg

33 mgvs247 mg

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

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3.73%0.41mg

Zinc

20%2.2mg

0.41 mgvs2.2 mg

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

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2.4%89.3g

Water

0.23%8.5g

89.3 gvs8.5 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 ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

Raw Broccoli has 178.4 times more Vitamin C, 1.4 times more Vitamin E and 39.1 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 13.1 times more Vitamin A, 9.9 times more Vitamin B1, 6.8 times more Vitamin B2, 14.2 times more Vitamin B3, 5.1 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.

Comparing minerals per 100 grams for Broccoli vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

Raw Broccoli has 1.2 times more Calcium and 10.5 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 8.2 times more Copper, 22.5 times more Iron, 4.1 times more Magnesium, 3.8 times more Phosphorus, 12.2 times more Selenium, 7.5 times more Sodium and 5.4 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 11.1 times more Energy, 19.2 times more Fat, 7 times more Saturated Fat, 1.8 times more Omega 3, 40.5 times more Omega 6, 11.2 times more Carbohydrate, 14.2 times more Sugars, 3.6 times more Fiber and 2.8 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

BroccoliVS Boiled BroccoliCereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Boiled BroccoliBroccoliVS Orange Juice DrinkCereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & PecanVS Orange Juice Drink

Compare Foods

Comparing Nutrients in 100 grams BroccoliVS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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