Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Boiled Broccoli

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry: 82g
• Boiled Broccoli: 857g

Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 10.5 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.78g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	NA	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	32.6% 23.7g	16.4% 12g	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	NA	8.75% 6.34g	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	NA	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	18% 6.8g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	12.6% 7.07g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.6% 10mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	132% 1.7mg	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	42% 168μg	231% 926μg	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	1.1% 0.98mg	618% 556mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.3% 0.34mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Boiled Broccoli	Recommended Dietary Allowance
Calcium	20% 199mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	NA	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	90% 7.2mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	17% 71.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	72.3% 1.66mg	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	34.4% 241mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	NA	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	25% 372mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.15% 5.43g	20.7% 765g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Apples And Cinnamon, Dry VS Boiled Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry or Boiled Broccoli?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Boiled Broccoli:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 2.1 times more Vitamin B3 than Boiled Broccoli.
• While 300 kcal of Boiled and Drained Broccoli contain 2.1 times more Vitamin B6, 5.5 times more Vitamin B9, 565.6 times more Vitamin C and 36.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Boiled Broccoli provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Boiled Broccoli:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 1.3 times more Iron than Boiled Broccoli.
• While 300 kcal of Boiled and Drained Broccoli contain 1.7 times more Calcium, 2.5 times more Magnesium, 2.4 times more Phosphorus, 9.4 times more Potassium, 2.4 times more Zinc and 141 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Boiled Broccoli contain similar levels of Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 2 times more Sugars than Boiled Broccoli.
• While 300 kcal of Boiled and Drained Broccoli contain 4.2 times more Fiber and 2.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Boiled Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.