Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, ALPHA-BITS VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Cereals ready-to-eat, POST, ALPHA-BITS: 77g
• Cooked Chopped Frozen Broccoli: 1071g

Cereals ready-to-eat, POST, ALPHA-BITS have 13.9 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, ALPHA-BITS or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, POST, ALPHA-BITS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.66% 3.55g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	44% 57.3g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	14.4% 5.48g	84.6% 32g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, ALPHA-BITS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	63.5% 571μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.5% 1mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	129% 514μg	150% 600μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17% 15.4mg	477% 430mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	34.3% 206IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.9% 1.08μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, ALPHA-BITS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.7% 27mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	40.5% 0.36mg	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	289% 23mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	18% 76.3mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	104% 2.4mg	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% 238mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	29.3% 16μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	30.4% 457mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.025% 0.93g	26.3% 972g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, ALPHA-BITS VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, ALPHA-BITS or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, ALPHA-BITS vs Cooked Chopped Frozen Broccoli:

• 300 calories of Cereals ready-to-eat, POST, ALPHA-BITS have 1.7 times more Vitamin B1, 1.2 times more Vitamin B2, 2.6 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 5 times more Vitamin B5, 27.9 times more Vitamin C, 59.2 times more Vitamin E and 874.3 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin E and Vitamin K
• 300 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, ALPHA-BITS vs Cooked Chopped Frozen Broccoli:

• 300 calories of Cereals ready-to-eat, POST, ALPHA-BITS have 3.5 times more Iron, 2.1 times more Selenium, 3.9 times more Sodium and 1.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 13.1 times more Calcium, 1.6 times more Copper, 1.8 times more Magnesium, 2.2 times more Phosphorus, 7.4 times more Potassium and 1050.3 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• 300 calories of Cereals ready-to-eat, POST, ALPHA-BITS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, POST, ALPHA-BITS have 9.5 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 7.6 times more Omega 3, 5.9 times more Fiber and 4.3 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Cereals ready-to-eat, POST, ALPHA-BITS provide inadequate amounts of Omega 3
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6