Comparing Nutrients in 500 calories Boiled Broccoli VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Weight per 500 calories

• Boiled Broccoli: 1429g
• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps: 134g

Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 10.6 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 ready-to-eat, QUAKER, Toasted Multigrain Crisps?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	7.1% 6.87g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	3.82% 1.22g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	7.22% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	15.4% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	77.4% 101g	130g per day for Men 19-50 years
Sugars	27.4% 20g	30.3% 22g	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	36% 13.7g	38g per day for Men 19-50 years
Protein	60.7% 34g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	122% 1100μg	53.6% 483μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	80.6% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	92% 1.2mg	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	248% 991μg	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	17% 15.5mg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	2.35% 2.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	57% 571mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	47.3% 0.43mg	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	502% 40mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	53.8% 226mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	225% 5.17mg	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	99% 696mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	32.7% 491mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.15% 5.38g	3700g per day for Men 19-50 years

Boiled Broccoli VS Cereals Ready-to-eat, QUAKER, Toasted Multigrain Crisps Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• 500 calories of Boiled Broccoli have 2.3 times more Vitamin A, 1.6 times more Vitamin B2, 7.7 times more Vitamin B5, 2.4 times more Vitamin B6, 1.6 times more Vitamin B9, 60 times more Vitamin C, 5 times more Vitamin E and 714.1 times more Vitamin K than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 1.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• 500 calories of Boiled Broccoli have 1.8 times more Calcium, 2 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 7.1 times more Potassium, 2.4 times more Selenium and 237.2 times more Water than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 4.2 times more Iron, 1.9 times more Manganese and 1.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain similar levels of Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 14.7 times more Omega 3, 3.4 times more Fiber and 2 times more Protein than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 3.6 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6
• 500 calories of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps provide inadequate amounts of Omega 3