Comparing Nutrients in 100 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Frozen Chopped Broccoli

Weight per 100 calories

Cereals ready-to-eat, UNCLE SAM CEREAL

29g

Frozen Chopped Broccoli

385g

Cereals ready-to-eat, UNCLE SAM CEREAL have 13.3 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL

15%

24%

61%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, UNCLE SAM CEREALvs Frozen Chopped Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Breakfast Cereals rich in Energy

3.46%3.35g

Fat

1.15%1.1g

3.35 gvs1.1 g

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

Find Breakfast Cereals rich in Fat

0.85%0.27g

Saturated Fat

0.53%0.17g

0.27 gvs0.17 g

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

Find Breakfast Cereals rich in Saturated Fat

77.7%1.24g

Omega 3

25.2%0.4g

1.24 gvs0.4 g

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

Find Breakfast Cereals rich in Omega 3

2.86%0.49g

Omega 6

0.7%0.12g

0.49 gvs0.12 g

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

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Breakfast Cereals rich in Cholesterol

14.6%19g

Carbohydrate

14%18.4g

19 gvs18.4 g

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

Find Breakfast Cereals rich in Carbohydrate

0.62%0.45g

Sugars

7.16%5.2g

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

0.45 gvs5.2 g

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

Find Breakfast Cereals rich in Sugars

0.084%0.061g

Fructose

4.4%3.2g

≤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]

0.061 gvs3.2 g

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

Find Breakfast Cereals rich in Fructose

%0.12g

Glucose

%2.9g

0.12 gvs2.9 g

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

Find Breakfast Cereals rich in Glucose

%0.27g

Sucrose

0.27 gvsNA g

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

Find Breakfast Cereals rich in Sucrose

15.4%5.87g

Fiber

30.4%11.5g

5.87 gvs11.5 g

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

Find Breakfast Cereals rich in Fiber

8.25%4.6g

Protein

19.3%11g

4.6 gvs11 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 Frozen Chopped Broccoli

0%0μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

0 μgvs200 μg

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

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

16.4%0.2mg

Vitamin B1

17%0.2mg

Thiamine

0.2 mgvs0.2 mg

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

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

2.82%0.037mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.037 mgvs0.37 mg

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

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

8.68%1.4mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs1.8 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

3.6%0.18mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.18 mgvs1.07 mg

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

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

21.3%0.28mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.28 mgvs0.5 mg

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

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7

3.83%15.3μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

15.3 μgvs258 μg

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

Find Breakfast Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0.77%0.69mg

Vitamin C

241%217mg

Ascorbic acid

0.69 mgvs217 mg

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

Find Breakfast Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

1.73%0.26mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

0.26 mgvs4.7 mg

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

Find Breakfast Cereals rich in Vitamin E

0.43%0.52μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

0.52 μgvs312 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals ready-to-eat, UNCLE SAM CEREALvs Frozen Chopped Broccoli

2.75%27.5mg

Calcium

21.5%215mg

27.5 mgvs215 mg

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

Find Breakfast Cereals rich in Calcium

24%0.22mg

Copper

16.2%0.15mg

0.22 mgvs0.15 mg

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

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

14.6%1.16mg

Iron

39%3.1mg

1.16 mgvs3.1 mg

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

Find Breakfast Cereals rich in Iron

14%59.5mg

Magnesium

16.5%69.2mg

59.5 mgvs69.2 mg

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

Find Breakfast Cereals rich in Magnesium

45.4%1.04mg

Manganese

49%1.13mg

1.04 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese

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 .

Find Breakfast Cereals rich in Molybdenum

15.4%108mg

Phosphorus

27.5%192mg

108 mgvs192 mg

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

Find Breakfast Cereals rich in Phosphorus

3.8%129mg

Potassium

24%815mg

129 mgvs815 mg

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

Find Breakfast Cereals rich in Potassium

46.4%25.5μg

Selenium

19.6%10.8μg

25.5 μgvs10.8 μg

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

Find Breakfast Cereals rich in Selenium

3.97%59.5mg

Sodium

6.15%92mg

59.5 mgvs92 mg

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

Find Breakfast Cereals rich in Sodium

10%1.1mg

Zinc

16.8%1.85mg

1.1 mgvs1.85 mg

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

Find Breakfast Cereals rich in Zinc

0.035%1.3g

Water

9.5%352g

1.3 gvs352 g

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

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, UNCLE SAM CEREAL vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 10.1 times more Vitamin B2, 1.3 times more Vitamin B3, 6 times more Vitamin B5, 1.8 times more Vitamin B6, 16.8 times more Vitamin B9, 312.7 times more Vitamin C, 18 times more Vitamin E and 599.6 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 100 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Frozen Chopped Broccoli:

Cereals ready-to-eat, UNCLE SAM CEREAL have 1.5 times more Copper and 2.4 times more Selenium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 7.8 times more Calcium, 2.7 times more Iron, 1.8 times more Phosphorus, 6.3 times more Potassium, 1.6 times more Sodium, 1.7 times more Zinc and 274.7 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, UNCLE SAM CEREAL have 3 times more Fat, 3.1 times more Omega 3 and 4.1 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 11.5 times more Sugars, 52.6 times more Fructose, 2 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
Both Cereals ready-to-eat, UNCLE SAM CEREAL and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, UNCLE SAM CEREALVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryFrozen Chopped BroccoliVS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryCereals ready-to-eat, UNCLE SAM CEREALVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, UNCLE SAM CEREALVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, UNCLE SAM CEREAL or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: