Comparing Nutrients in 100 calories Broccoli VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran

Weight per 100 calories

• Broccoli: 294g
• Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran: 50g

Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have 5.9 times more energy per unit of mass than Raw Broccoli, which is above average in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 100 calories - Broccoli or Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	20%	13%	67%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	23% 29.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.76% 2g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	54.3% 20.7g	38g per day for Men 19-50 years
Protein	15% 8.3g	15.7% 8.78g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	64.4% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.3% 185μg	24% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.8% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	292% 262mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Calcium	14% 138mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	60.6% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27% 2.15mg	86.8% 6.94mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	378% 8.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.7% 194mg	94% 657mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	19% 642mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	NA	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.16% 5.86g	3700g per day for Men 19-50 years

Broccoli VS Cereals Ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Broccoli or Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran?

Lets compare vitamin content per 100 calories of Broccoli vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 100 calories of Broccoli have more Vitamin A, 1.5 times more Vitamin B2, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 100 kcal of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 2.6 times more Vitamin B1, 5.5 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Broccoli have insufficient amounts of Vitamin B12
• 100 calories of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have insufficient amounts of Vitamin D in 100 calories.

Comparing minerals per 100 calories for Broccoli vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 100 calories of Broccoli have 4.2 times more Calcium, 1.4 times more Potassium, 32.4 times more Sodium and 44.8 times more Water than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 100 kcal of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 3.8 times more Copper, 3.2 times more Iron, 4.9 times more Magnesium, 14.1 times more Manganese, 3.4 times more Phosphorus and 4.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain 2.4 times more Fat, 1.5 times more Carbohydrate and 2.7 times more Fiber than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran offer comparable quantities of Energy and Protein per 100 calories.