Comparing Nutrients in 300 calories Boiled Broccoli VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Weight per 300 calories

• Boiled Broccoli: 857g
• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan: 79.4g

Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 10.8 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	9.27% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	45.4% 59g	130g per day for Men 19-50 years
Sugars	16.4% 12g	26.4% 19g	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	8.75% 6.34g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	19.4% 7.4g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	11% 6.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	36% 323μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	49% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	45% 7.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	55% 0.71mg	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	231% 926μg	36% 144μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	89.3% 2.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	618% 556mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.66% 58IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83% 12.4mg	3% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	1.7% 2.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	34.3% 343mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	NA	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	82% 574mg	28.7% 201mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	20.7% 765g	0.18% 6.75g	3700g per day for Men 19-50 years

Boiled Broccoli VS Cereals Ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 300 calories of Boiled Broccoli have 2 times more Vitamin A, 1.7 times more Vitamin B2, 2.4 times more Vitamin B6, 6.4 times more Vitamin B9, 1401.8 times more Vitamin C, 27.5 times more Vitamin E and 586.1 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 300 kcal of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 1.5 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 300 calories for Boiled Broccoli vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 300 calories of Boiled Broccoli have 11.1 times more Calcium, 1.6 times more Copper, 2.6 times more Magnesium, 2.9 times more Phosphorus, 8.4 times more Potassium, 1.8 times more Sodium, 2.2 times more Zinc and 113.4 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 300 kcal of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 2.3 times more Iron and 1.8 times more Selenium than Boiled and Drained Broccoli.
• 300 calories of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 11.2 times more Omega 3, 3.8 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 300 kcal of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 3.6 times more Omega 6 and 1.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Broccoli provide inadequate amounts of Omega 6
• 300 calories of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan provide inadequate amounts of Omega 3