Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon: 132g

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 14.6 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	126% 2g	5.77% 0.092g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	11.5% 1.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	79.2% 103g	130g per day for Men 19-50 years
Sugars	36% 26g	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	96% 54g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	111% 1000μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	78.4% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	89.3% 1.16mg	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	322% 1288μg	239% 958μg	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	1205% 1085mg	17.6% 16mg	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	156% 23.5mg	28.5% 4.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	108% 1077mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	67.3% 0.61mg	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	195% 15.6mg	486% 39mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	36% 150mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	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	137% 962mg	69.5% 487mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	14% 474mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	30.3% 454mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	85.6% 9.4mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	0.098% 3.63g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Cereals Ready-to-eat, QUAKER, Oatmeal Squares, Cinnamon Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 500 calories of Frozen Chopped Broccoli have 2.1 times more Vitamin A, 1.7 times more Vitamin B2, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9, 68.5 times more Vitamin C, 5.5 times more Vitamin E and 738.9 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• 500 calories of Frozen Chopped Broccoli have 3.9 times more Calcium, 1.2 times more Copper, 2.3 times more Magnesium, 2 times more Phosphorus, 8.6 times more Potassium, 6.5 times more Selenium and 484.8 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 2.5 times more Iron than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain similar levels of Sodium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 21.9 times more Omega 3, 5 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While 500 kcal of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 3.3 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 500 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon provide inadequate amounts of Omega 3