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Comparing Nutrients in 500 calories Boiled BroccoliVS Cereals ready-to-eat, QUAKER, KING VITAMAN

Weight per 500 calories

Boiled Broccoli
1429g
Cereals ready-to-eat, QUAKER, KING VITAMAN
131g

Cereals ready-to-eat, QUAKER, KING VITAMAN have 10.9 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.

Which food has more nutrients per 500 calories - Boiled Broccoli or Cereals ready-to-eat, QUAKER, KING VITAMAN?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Cereals ready-to-eat, QUAKER, KING VITAMAN
7%
8%
85%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
6.04%5.86g
Fat
4.65%4.5g
5.86 gvs4.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
3.53%1.13g
Saturated Fat
6.5%2.08g
1.13 gvs2.08 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
106%1.7g
Omega 3
2.62%0.042g
1.7 gvs0.042 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.3%0.73g
Omega 6
8.38%1.42g
0.73 gvs1.42 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79%103g
Carbohydrate
84.6%110g
103 gvs110 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
27.4%20g
Sugars
36.7%26.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
20 gvs26.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
14.6%10.6g
Fructose
NA
≤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]
10.6 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7g
Glucose
NA
7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.14g
Sucrose
NA
1.14 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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124%47g
Fiber
11.7%4.46g
47 gvs4.46 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
60.7%34g
Protein
15%8.4g
34 gvs8.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

122%1100μg
Vitamin A
141%1270μg
RAE, retinol activity equivalents
1100 μgvs1270 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
75%0.9mg
Vitamin B1
139%1.66mg
Thiamine
0.9 mgvs1.66 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
135%1.76mg
Vitamin B2
144%1.87mg
Riboflavin
1.76 mgvs1.87 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
49.4%7.9mg
Vitamin B3
138%22mg
Niacin, nicotinic acid, niacinamide
7.9 mgvs22 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
176%8.8mg
Vitamin B5
14.7%0.73mg
Pantothenic acid
8.8 mgvs0.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
220%2.86mg
Vitamin B6
169%2.2mg
Pyridoxine
2.86 mgvs2.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
386%1543μg
Vitamin B9
438%1751μg
Folates and Folic Acid
1543 μgvs1751 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
273%6.56μg
Cobalamin
0 μgvs6.56 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
1030%927mg
Vitamin C
58.3%52.5mg
Ascorbic acid
927 mgvs52.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
138%20.7mg
Vitamin E
40%5.97mg
Tocopherols and Tocotrienols
20.7 mgvs5.97 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1680%2016μg
Vitamin K
0.22%0.26μg
Phytomenadione or phylloquinone
2016 μgvs0.26 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

57%571mg
Calcium
1.3%13mg
571 mgvs13 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
97%0.87mg
Copper
13.3%0.12mg
0.87 mgvs0.12 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
1.43%57μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
57 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
120%9.57mg
Iron
476%38mg
9.57 mgvs38 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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71.4%300mg
Magnesium
25.6%108mg
300 mgvs108 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
120%2.77mg
Manganese
23.5%0.54mg
2.77 mgvs0.54 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
137%957mg
Phosphorus
47%328mg
957 mgvs328 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
123%4186mg
Potassium
10.3%352mg
4186 mgvs352 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
41.6%23μg
Selenium
15.5%8.53μg
23 μgvs8.53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
39%586mg
Sodium
72%1083mg
586 mgvs1083 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
58.4%6.43mg
Zinc
152%16.7mg
6.43 mgvs16.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
34.5%1275g
Water
0.12%4.4g
1275 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 500 calories of Boiled Broccoli vs Cereals ready-to-eat, QUAKER, KING VITAMAN:
Comparing minerals per 500 calories for Boiled Broccoli vs Cereals ready-to-eat, QUAKER, KING VITAMAN:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: