Comparing Nutrients in 300 calories Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Broccoli

Weight per 300 calories

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola: 64.2g
• Broccoli: 882g

Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 13.7 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.8g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	5.62% 1.8g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	64.7% 1.04g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	26% 4.45g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.5g	45% 58.6g	130g per day for Men 19-50 years
Sugars	16% 11.7g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	14.2% 5.4g	60.4% 23g	38g per day for Men 19-50 years
Protein	13% 7.2g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.42% 0.077mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.49% 0.006mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.8% 0.13mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.064mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	119% 1.54mg	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	2.4% 9.64μg	139% 556μg	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	0.21% 0.19mg	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.8% 0.57mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Broccoli	Recommended Dietary Allowance
Calcium	3.28% 32.8mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	5.7% 0.051mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.42μg	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	32.4% 2.6mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	6.1% 25.7mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	3.35% 0.077mg	80.6% 1.85mg	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	29.6% 207mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.77μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.5mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	2.34% 0.26mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.052% 1.93g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Broccoli:

• Raw Broccoli contains more Vitamin A, 8.1 times more Vitamin B1, 160.7 times more Vitamin B2, 43.9 times more Vitamin B3, 78.7 times more Vitamin B5, 80.1 times more Vitamin B6, 57.7 times more Vitamin B9, 4084 times more Vitamin C, 12 times more Vitamin E and 53.3 times more Vitamin K than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Broccoli:

• Raw Broccoli contains 12.7 times more Calcium, 8.4 times more Copper, 2.5 times more Iron, 7.2 times more Magnesium, 24 times more Manganese, 2.8 times more Phosphorus, 14.9 times more Potassium, 28.6 times more Selenium, 6.1 times more Sodium, 14.1 times more Zinc and 408.9 times more Water than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 3.6 times more Fat, 1.8 times more Saturated Fat, 1.9 times more Omega 3 and 10.3 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Carbohydrate, 1.3 times more Sugars, 4.3 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.