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

Weight per 100 calories

Cereals ready-to-eat, UNCLE SAM CEREAL
29g
Broccoli
294g

Cereals ready-to-eat, UNCLE SAM CEREAL have 10.2 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, UNCLE SAM CEREAL or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL
15%
24%
61%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

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
1.12%1.1g
3.35 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.85%0.27g
Saturated Fat
1.05%0.34g
0.27 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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77.7%1.24g
Omega 3
11.6%0.19g
1.24 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.86%0.49g
Omega 6
0.85%0.14g
0.49 gvs0.14 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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14.6%19g
Carbohydrate
15%19.5g
19 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.62%0.45g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.45 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.084%0.061g
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]
0.061 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.12g
Glucose
%1.44g
0.12 gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.27g
Sucrose
%0.29g
0.27 gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.4%5.87g
Fiber
20%7.65g
5.87 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.25%4.6g
Protein
15%8.3g
4.6 gvs8.3 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

0%0μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
0 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.4%0.2mg
Vitamin B1
17.4%0.21mg
Thiamine
0.2 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.82%0.037mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.037 mgvs0.34 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
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
1.4 mgvs1.88 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
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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21.3%0.28mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.28 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.83%15.3μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
15.3 μgvs185 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 .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0.77%0.69mg
Vitamin C
292%262mg
Ascorbic acid
0.69 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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1.73%0.26mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
0.26 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.43%0.52μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
0.52 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.75%27.5mg
Calcium
14%138mg
27.5 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24%0.22mg
Copper
16%0.14mg
0.22 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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14.6%1.16mg
Iron
27%2.15mg
1.16 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14%59.5mg
Magnesium
14.7%61.8mg
59.5 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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45.4%1.04mg
Manganese
27%0.62mg
1.04 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
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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15.4%108mg
Phosphorus
27.7%194mg
108 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.8%129mg
Potassium
27.3%929mg
129 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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46.4%25.5μg
Selenium
13.4%7.35μg
25.5 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.97%59.5mg
Sodium
6.47%97mg
59.5 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10%1.1mg
Zinc
11%1.2mg
1.1 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.035%1.3g
Water
7.1%263g
1.3 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, UNCLE SAM CEREAL vs Broccoli:
Comparing minerals per 100 calories for Cereals ready-to-eat, UNCLE SAM CEREAL vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: