Comparing Nutrients in 300 calories Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry: 85g
• Boiled Spears Frozen Broccoli: 1071g

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 12.6 times more energy per 100g than Boiled Spears Frozen Broccoli. It has high energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.86% 3.74g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	NA	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0.29% 0.85mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.7g	44% 57.4g	130g per day for Men 19-50 years
Sugars	24% 17.4g	21.7% 15.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.22g	84.6% 32g	38g per day for Men 19-50 years
Protein	17% 9.6g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	107% 1.4mg	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	8.3% 33μg	80.4% 321μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.1% 0.17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.88% 8mg	477% 430mg	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	2.66% 0.4mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	10.5% 105mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	NA	51% 0.46mg	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	33.3% 2.66mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	NA	151% 3.5mg	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	43.5% 304mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	NA	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	20% 301mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.43g	26.3% 972g	3700g per day for Men 19-50 years

Cereals, QUAKER, Oatmeal, REAL MEDLEYS, Summer Berry, Dry VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Boiled Spears Frozen Broccoli:

• 300 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have more Vitamin B12 than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.8 times more Vitamin B1, 4.7 times more Vitamin B2, 3.4 times more Vitamin B3, 10.4 times more Vitamin B6, 9.7 times more Vitamin B9, 53.8 times more Vitamin C and 35.4 times more Vitamin E than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• 300 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have insufficient amounts of Vitamin E
• 300 calories of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12

Comparing minerals per 300 calories for Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Boiled Spears Frozen Broccoli:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 5.2 times more Calcium, 2.5 times more Iron, 2.2 times more Magnesium, 1.9 times more Phosphorus, 5.1 times more Potassium, 1.5 times more Zinc and 151.1 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Boiled Spears Frozen Broccoli contain similar levels of Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 4.4 times more Fiber and 3.5 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.