Comparing Nutrients in 300 calories POST, GRAPE-NUTS Flakes VS Broccoli

Weight per 300 calories

• POST, GRAPE-NUTS Flakes: 79.8g
• Broccoli: 882g

POST, GRAPE-NUTS Flakes have 11.1 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - POST, GRAPE-NUTS Flakes or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Broccoli	27%	8%	65%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	6.4% 0.1g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	6.44% 1.1g	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	50.3% 65.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	16.7% 12g	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	21.4% 8.14g	60.4% 23g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Broccoli	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.4% 1.04mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.8% 13.7mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	138% 551μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	173% 4.15μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18.4% 110IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.3% 0.65mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.07μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Broccoli	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	48% 0.43mg	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	278% 22.3mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	19% 80.6mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	NA	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	32% 223mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.22mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.071% 2.63g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of POST, GRAPE-NUTS Flakes vs Broccoli:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2.3 times more Vitamin A, 1.7 times more Vitamin B1, 2.4 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains more Vitamin C, 10.6 times more Vitamin E and 432.1 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for POST, GRAPE-NUTS Flakes vs Broccoli:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 3.5 times more Iron, 1.7 times more Selenium, 1.3 times more Sodium and 1.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 14.4 times more Calcium, 1.8 times more Copper, 2.3 times more Magnesium, 2.6 times more Phosphorus, 10.4 times more Potassium and 299.3 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2.5 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Saturated Fat, 5.4 times more Omega 3, 2.8 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate and Sugars per 300 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.