Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Broccoli

Weight per 100 calories

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

26g

Broccoli

294g

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 11.4 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 100 calories - Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

12%

80%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisinsvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.47%1.42g

Fat

1.12%1.1g

1.42 gvs1.1 g

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

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0.78%0.25g

Saturated Fat

1.05%0.34g

0.25 gvs0.34 g

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

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2.2%0.035g

Omega 3

11.6%0.19g

0.035 gvs0.19 g

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

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1.97%0.34g

Omega 6

0.85%0.14g

0.34 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.089%0.26mg

Cholesterol

0%0mg

0.26 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%20.8g

Carbohydrate

15%19.5g

20.8 gvs19.5 g

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

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9.1%6.6g

Sugars

6.9%5g

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

6.6 gvs5 g

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

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Fructose

2.76%2g

≤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]

NA gvs2 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%0.29g

NA gvs0.29 g

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

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6.5%2.47g

Fiber

20%7.65g

2.47 gvs7.65 g

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

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3.88%2.17g

Protein

15%8.3g

2.17 gvs8.3 g

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

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Vitamins

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisinsvs Broccoli

0.029%0.26μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0.26 μgvs91 μg

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

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7.9%0.095mg

Vitamin B1

17.4%0.21mg

Thiamine

0.095 mgvs0.21 mg

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

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4%0.052mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.052 mgvs0.34 mg

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

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3.8%0.61mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

0.61 mgvs1.88 mg

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

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3.5%0.18mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.18 mgvs1.7 mg

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

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4.9%0.064mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.064 mgvs0.51 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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1.87%7.47μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

7.47 μgvs185 μg

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

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0.64%0.015μg

Vitamin B12

0%0μg

Cobalamin

0.015 μgvs0 μg

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

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0.11%0.1mg

Vitamin C

292%262mg

Ascorbic acid

0.1 mgvs262 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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1.84%0.28mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.28 mgvs2.3 mg

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

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0.64%0.77μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

0.77 μgvs299 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisinsvs Broccoli

1.68%16.8mg

Calcium

14%138mg

16.8 mgvs138 mg

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

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7.6%0.068mg

Copper

16%0.14mg

0.068 mgvs0.14 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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8.3%0.66mg

Iron

27%2.15mg

0.66 mgvs2.15 mg

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

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6.14%25.8mg

Magnesium

14.7%61.8mg

25.8 mgvs61.8 mg

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

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17.4%0.4mg

Manganese

27%0.62mg

0.4 mgvs0.62 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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11.6%81.4mg

Phosphorus

27.7%194mg

81.4 mgvs194 mg

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

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3.27%111mg

Potassium

27.3%929mg

111 mgvs929 mg

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

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8.1%4.46μg

Selenium

13.4%7.35μg

4.46 μgvs7.35 μg

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

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4.02%60.3mg

Sodium

6.47%97mg

60.3 mgvs97 mg

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

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3.73%0.41mg

Zinc

11%1.2mg

0.41 mgvs1.2 mg

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

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0.024%0.88g

Water

7.1%263g

0.88 gvs263 g

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

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Lets compare vitamin content per 100 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Broccoli:

Raw Broccoli contains 353.8 times more Vitamin A, 2.2 times more Vitamin B1, 6.6 times more Vitamin B2, 3.1 times more Vitamin B3, 9.6 times more Vitamin B5, 8.1 times more Vitamin B6, 24.8 times more Vitamin B9, 2544.8 times more Vitamin C, 8.3 times more Vitamin E and 386.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Broccoli:

Raw Broccoli contains 8.3 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus, 8.4 times more Potassium, 1.6 times more Selenium, 1.6 times more Sodium, 2.9 times more Zinc and 299.7 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 1.3 times more Fat, 2.3 times more Omega 6 and 1.3 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Saturated Fat, 5.2 times more Omega 3, 3.1 times more Fiber and 3.8 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Cereals, QUAKER, Instant Grits, Butter flavor, dryBroccoliVS Cereals, QUAKER, Instant Grits, Butter flavor, dryCereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: