Comparing Nutrients in 300 calories Cereals ready-to-eat, POST Raisin Bran Cereal VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Cereals ready-to-eat, POST Raisin Bran Cereal: 93g
• Cooked Chopped Frozen Broccoli: 1071g

Cereals ready-to-eat, POST Raisin Bran Cereal have 11.6 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 Raisin Bran Cereal or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.53% 0.056g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	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	56% 73g	44% 57.3g	130g per day for Men 19-50 years
Sugars	42% 30.5g	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	33.4% 12.7g	84.6% 32g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	39% 352μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	78.5% 314μg	150% 600μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.93% 0.83mg	477% 430mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	10.5% 63IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.07% 40.7mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	212% 17mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	129% 2.97mg	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	45% 314mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	9.93% 5.46μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.22% 7.96g	26.3% 972g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST Raisin Bran Cereal VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

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

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

• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 1.6 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 1.6 times more Vitamin A, 1.3 times more Vitamin B2, 15.4 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9, 515.6 times more Vitamin C, 28.3 times more Vitamin E and 536.5 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin B5, Vitamin C, 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 Raisin Bran Cereal vs Cooked Chopped Frozen Broccoli:

• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 2.6 times more Iron, 1.2 times more Manganese and 3 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 8.7 times more Calcium, 1.7 times more Phosphorus, 3.1 times more Potassium, 1.4 times more Selenium and 122.1 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Cooked Chopped Frozen Broccoli contain similar levels of Copper, Magnesium and Zinc per 300 calories.
• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 1.3 times more Carbohydrate and 1.9 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 8 times more Omega 3, 2.5 times more Fiber and 4.7 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.