Comparing Nutrients in 500 calories Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Weight per 500 calories

• Boiled Broccoli: 1429g
• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 136g

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 10.5 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	4.33% 0.069g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	80.4% 104g	130g per day for Men 19-50 years
Sugars	27.4% 20g	56.3% 40.8g	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	14.6% 10.6g	0.34% 0.24g	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	% 7g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 40g	g per day for Men 19-50 years
Fiber	124% 47g	25.7% 9.8g	38g per day for Men 19-50 years
Protein	60.7% 34g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	122% 1100μg	78.5% 707μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	125% 1.63mg	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	386% 1543μg	43.5% 174μg	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	1030% 927mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.7mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	57% 571mg	30.7% 307mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	35.5% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	28.5% 120mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	133% 3.05mg	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	137% 957mg	57.6% 404mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	46% 688mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.23% 8.53g	3700g per day for Men 19-50 years

Boiled Broccoli VS Cereals, QUAKER, Instant Oatmeal, Maple And Brown Sugar, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 500 calories of Boiled Broccoli have 1.6 times more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 8.8 times more Vitamin B5, 1.8 times more Vitamin B6, 8.9 times more Vitamin B9, more Vitamin C and 34.6 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled and Drained Broccoli as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 500 calories of Boiled Broccoli have 1.9 times more Calcium, 2.7 times more Copper, 2.5 times more Magnesium, 2.4 times more Phosphorus, 7.3 times more Potassium, 2.8 times more Zinc and 149.4 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Boiled Broccoli and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain similar levels of Iron, Manganese, Selenium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 24.5 times more Omega 3, 43.2 times more Fructose, 4.8 times more Fiber and 2.7 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 2.9 times more Omega 6 and 2.1 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6
• 500 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide inadequate amounts of Omega 3