Comparing Nutrients in 500 calories Boiled Broccoli VS 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%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	4.65% 4.5g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	2.62% 0.042g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	8.38% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	84.6% 110g	130g per day for Men 19-50 years
Sugars	27.4% 20g	36.7% 26.6g	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	14.6% 10.6g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	11.7% 4.46g	38g per day for Men 19-50 years
Protein	60.7% 34g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	122% 1100μg	141% 1270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	169% 2.2mg	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	438% 1751μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	273% 6.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1030% 927mg	58.3% 52.5mg	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	138% 20.7mg	40% 5.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	0.22% 0.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	57% 571mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	13.3% 0.12mg	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	476% 38mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	23.5% 0.54mg	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	47% 328mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	10.3% 352mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	15.5% 8.53μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	72% 1083mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Boiled and Drained Broccoli has 12 times more Vitamin B5, 1.3 times more Vitamin B6, 17.7 times more Vitamin C, 3.5 times more Vitamin E and 7679.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.8 times more Vitamin B1, 2.8 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Boiled and Drained Broccoli has 43.5 times more Calcium, 7.3 times more Copper, 2.8 times more Magnesium, 5.1 times more Manganese, 2.9 times more Phosphorus, 11.9 times more Potassium, 2.7 times more Selenium and 290 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 4 times more Iron, 1.8 times more Sodium and 2.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 1.3 times more Fat, 40.5 times more Omega 3, 10.6 times more Fiber and 4 times more Protein than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.8 times more Saturated Fat, 2 times more Omega 6 and 1.3 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.