Comparing Nutrients in 500 calories Breakfast bar, corn flake crust with fruit VS Broccoli

Weight per 500 calories

• Breakfast bar, corn flake crust with fruit: 133g
• Broccoli: 1471g

Breakfast bar, corn flake crust with fruit has 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 500 calories - Breakfast bar, corn flake crust with fruit or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.97g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	6.23% 2g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.5% 97g	75% 98g	130g per day for Men 19-50 years
Sugars	64.4% 46.7g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	7.35% 2.8g	101% 38.2g	38g per day for Men 19-50 years
Protein	10.4% 5.85g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Broccoli	Recommended Dietary Allowance
Vitamin A	90% 809μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	198% 2.57mg	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	36% 144μg	232% 926μg	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% 0mg	1458% 1312mg	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	6.74% 1mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.3% 18.4μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Broccoli	Recommended Dietary Allowance
Calcium	5.45% 54.5mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	80% 0.72mg	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	80.8% 6.46mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	8.55% 36mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	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	19.6% 137mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	30% 448mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.52% 19.3g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Breakfast bar, corn flake crust with fruit vs Broccoli:

• Breakfast bar, corn flake crust with fruit has 1.8 times more Vitamin A, 1.3 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin B5, 1.4 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C, 11.3 times more Vitamin E and 81.4 times more Vitamin K than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Raw Broccoli have similar amounts of Vitamin B2 per 500 kcal.
• Both Breakfast bar, corn flake crust with fruit as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Breakfast bar, corn flake crust with fruit vs Broccoli:

• Raw Broccoli contains 12.7 times more Calcium, 5.4 times more Copper, 1.7 times more Iron, 8.6 times more Magnesium, 7.1 times more Phosphorus, 17.7 times more Potassium, 1.8 times more Selenium and 68.1 times more Water than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Raw Broccoli have similar amounts of Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Breakfast bar, corn flake crust with fruit has 1.8 times more Fat, 1.6 times more Omega 6 and 1.9 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 12.4 times more Omega 3, 13.7 times more Fiber and 7.1 times more Protein than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
• Both Breakfast bar, corn flake crust with fruit as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.