Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar: 140g

Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have 12.8 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	5.06% 1.62g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	74.6% 97g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	23% 16.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	32.3% 12.3g	38g per day for Men 19-50 years
Protein	99% 55.4g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Vitamin A	101% 911μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	147% 1.9mg	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	250% 1000μg	95% 381μg	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	796% 716mg	0.47% 0.42mg	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	157% 23.6mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Calcium	59% 589mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	NA	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	136% 11mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	38.6% 162mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	NA	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	125% 875mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	NA	55μg per day for Men 19-50 years
Sodium	13% 196mg	70.8% 1061mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	33.3% 3.66mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.32% 12g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, Reduced Sugar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.2 times more Vitamin B6, 2.6 times more Vitamin B9, 1709 times more Vitamin C and 30.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 1.3 times more Vitamin B1 and 2.3 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.3 times more Calcium, 1.4 times more Magnesium, 1.6 times more Phosphorus, 5.5 times more Potassium, 1.4 times more Zinc and 137.3 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 1.5 times more Iron and 5.4 times more Sodium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.6 times more Sugars, 4.4 times more Fiber and 3.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• Both Cooked Chopped Frozen Broccoli and Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar offer comparable quantities of Energy and Carbohydrate per 500 calories.