Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Frozen Chopped Broccoli

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 81.5g
• Frozen Chopped Broccoli: 1154g

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 14.2 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	42.4% 55g	130g per day for Men 19-50 years
Sugars	33.8% 24.5g	21.5% 15.6g	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	0.2% 0.15g	13.2% 9.58g	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	% 0.42g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	15.4% 5.87g	91% 34.6g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	47% 424μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.3% 0.98mg	115% 1.5mg	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	26% 104μg	193% 773μg	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	0% 0mg	723% 651mg	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	2.4% 0.36mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	18.4% 184mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	48.7% 0.44mg	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	83.8% 6.7mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	17% 71.7mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	147% 3.4mg	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	34.6% 242mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	28.5% 1055g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Maple And Brown Sugar, Dry VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Frozen Chopped Broccoli:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 1.6 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 1.4 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 5.4 times more Vitamin B5, 1.5 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C and 39.2 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Frozen Chopped Broccoli:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 1.5 times more Sodium than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 3.5 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 1.9 times more Manganese, 2.4 times more Phosphorus, 7.1 times more Potassium, 2.5 times more Selenium, 4 times more Zinc and 206.1 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 3.6 times more Omega 6 and 1.6 times more Sugars than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 29.1 times more Omega 3, 65.3 times more Fructose, 5.9 times more Fiber and 4.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Frozen Chopped Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide inadequate amounts of Omega 3
• 300 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6