Comparing Nutrients in 500 calories Broccoli Raab VS Cereals, farina, enriched, cooked with water, with salt

Weight per 500 calories

• Broccoli Raab: 2273g
• Cereals, farina, enriched, cooked with water, with salt: 943g

Cereals, farina, enriched, cooked with water, with salt have 2.4 times more energy per unit of mass than Raw Broccoli Raab, which is low in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Broccoli Raab or Cereals, farina, enriched, cooked with water, with salt?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%

Macro Nutrients

	Broccoli Raab	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	79.2% 103g	130g per day for Men 19-50 years
Sugars	12% 8.64g	9.9% 7.17g	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	5.33% 3.86g	0% 0g	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	% 2.27g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0.66g	g per day for Men 19-50 years
Fiber	161% 61.4g	20% 7.55g	38g per day for Men 19-50 years
Protein	129% 72g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	331% 2977μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	48.3% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	69.7% 0.91mg	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	472% 1886μg	182% 726μg	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	510% 459mg	0% 0mg	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	245% 37mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	245% 2455mg	92% 915mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 478μg	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	608% 48.6mg	629% 50.3mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	80.4% 1.85mg	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	237% 1659mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	79.2% 1189mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	57% 2103g	22% 817g	3700g per day for Men 19-50 years

Broccoli Raab VS Cereals, Farina, Enriched, Cooked With Water, With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Cereals, farina, enriched, cooked with water, with salt?

Lets compare vitamin content per 500 calories of Broccoli Raab vs Cereals, farina, enriched, cooked with water, with salt:

• 500 calories of Broccoli Raab have more Vitamin A, 3.1 times more Vitamin B1, 4.8 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B5, 4.3 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 97.6 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
• 500 calories of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Cereals, farina, enriched, cooked with water, with salt:

• 500 calories of Broccoli Raab have 2.7 times more Calcium, 2.5 times more Copper, 7.6 times more Magnesium, 4.9 times more Manganese, 4.8 times more Phosphorus, 20.5 times more Potassium, 8.1 times more Zinc and 2.6 times more Water than Cereals, farina, enriched, cooked with water, with salt.
• While 500 kcal of Cereals, farina, enriched, cooked with water, with salt contain 1.6 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals, farina, enriched, cooked with water, with salt contain similar levels of Iron and Selenium per 500 calories.
• 500 calories of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 3.5 times more Fat, 65 times more Omega 3, 1.2 times more Sugars, 8.1 times more Fiber and 4.2 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• While 500 kcal of Cereals, farina, enriched, cooked with water, with salt contain 1.6 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals, farina, enriched, cooked with water, with salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Omega 6 in 500 calories.