Comparing Nutrients in 300 calories Broccoli VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Weight per 300 calories

• Broccoli: 882g
• Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry: 77.7g

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 11.4 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Broccoli or Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%

Macro Nutrients

	Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	7.85% 7.6g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	NA	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.27% 0.78mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	41.5% 54g	130g per day for Men 19-50 years
Sugars	20.7% 15g	20% 14.5g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	15.7% 6g	38g per day for Men 19-50 years
Protein	44.4% 25g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	6.88% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	7.6% 0.099mg	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	139% 556μg	6.6% 26.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	875% 787mg	2.4% 2.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46% 6.9mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Calcium	41.5% 415mg	4.97% 49.7mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	NA	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	80.5% 6.44mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	32% 223mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	7.25% 246mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	21.3% 788g	0.16% 5.8g	3700g per day for Men 19-50 years

Broccoli VS Cereals, QUAKER, Oatmeal, REAL MEDLEYS, Blueberry Hazelnut, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli or Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry?

Lets compare vitamin content per 300 calories of Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 300 calories of Broccoli have 2.3 times more Vitamin B1, 11.6 times more Vitamin B2, 4.7 times more Vitamin B3, 15.6 times more Vitamin B6, 21 times more Vitamin B9, 361.7 times more Vitamin C and 19.7 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• 300 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Broccoli as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Broccoli vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 300 calories of Broccoli have 8.3 times more Calcium, 2.7 times more Iron, 2.4 times more Magnesium, 2.6 times more Phosphorus, 11.3 times more Potassium, 2.2 times more Zinc and 135.7 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• Both Broccoli and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain similar levels of Sodium per 300 calories.
• 300 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli have 3.8 times more Fiber and 3.3 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 300 kcal of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 2.3 times more Fat than Raw Broccoli.
• Both Broccoli and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.