Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Frozen Chopped Broccoli

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon: 79.2g
• Frozen Chopped Broccoli: 1154g

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 14.6 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 ready-to-eat, QUAKER, Oatmeal Squares, cinnamon or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.86g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	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	47.5% 62g	42.4% 55g	130g per day for Men 19-50 years
Sugars	18.2% 13g	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	NA	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	NA	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.9g	91% 34.6g	38g per day for Men 19-50 years
Protein	16% 8.9g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	31% 280μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.53mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	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	144% 575μg	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	10.6% 9.5mg	723% 651mg	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	17% 2.56mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	16.6% 166mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	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	292% 23.4mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	NA	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	41.7% 292mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	8.36% 284mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	18% 272mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	51.4% 5.65mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.059% 2.18g	28.5% 1055g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Oatmeal Squares, Cinnamon VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Frozen Chopped Broccoli:

• 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 1.4 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 2.1 times more Vitamin A, 1.7 times more Vitamin B2, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9, 68.5 times more Vitamin C, 5.5 times more Vitamin E and 738.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Frozen Chopped Broccoli:

• 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 2.5 times more Iron than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 3.9 times more Calcium, 2.3 times more Magnesium, 2 times more Phosphorus, 8.6 times more Potassium, 6.5 times more Selenium and 484.8 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Frozen Chopped Broccoli contain similar levels of Copper, Sodium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3.3 times more Omega 6 than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 21.9 times more Omega 3, 5 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Frozen Chopped Broccoli offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon provide inadequate amounts of Omega 3
• 300 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6