Comparing Nutrients in 500 calories Broccoli VS Cereals ready-to-eat, POST, COCOA PEBBLES

Weight per 500 calories

• Broccoli: 1471g
• Cereals ready-to-eat, POST, COCOA PEBBLES: 126g

Cereals ready-to-eat, POST, COCOA PEBBLES have 11.7 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Broccoli or Cereals ready-to-eat, POST, COCOA PEBBLES?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	5.32% 5.16g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	83% 108g	130g per day for Men 19-50 years
Sugars	34.5% 25g	62% 45g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	5.3% 2g	38g per day for Men 19-50 years
Protein	74% 41.5g	10.8% 6.05g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	109% 977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	136% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	135% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	165% 2.14mg	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	232% 926μg	109% 435μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	273% 6.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1458% 1312mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	58% 348IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.5% 11.5mg	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	1.36% 1.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Calcium	69% 691mg	2.77% 27.7mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	42% 0.38mg	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	134% 10.7mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	139% 971mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	7.15% 243mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	0.085% 3.15g	3700g per day for Men 19-50 years

Broccoli VS Cereals Ready-to-eat, POST, COCOA PEBBLES Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli or Cereals ready-to-eat, POST, COCOA PEBBLES?

Lets compare vitamin content per 500 calories of Broccoli vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• 500 calories of Broccoli have 1.2 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C, 70.1 times more Vitamin E and 912.6 times more Vitamin K than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 500 kcal of Cereals ready-to-eat, POST, COCOA PEBBLES contain 2.1 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, POST, COCOA PEBBLES provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 500 calories for Broccoli vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• 500 calories of Broccoli have 24.9 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 7.9 times more Magnesium, 8.1 times more Phosphorus, 19.1 times more Potassium, 2.1 times more Selenium and 417.1 times more Water than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 500 kcal of Cereals ready-to-eat, POST, COCOA PEBBLES contain 1.5 times more Sodium than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, POST, COCOA PEBBLES contain similar levels of Zinc per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, COCOA PEBBLES lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli have 49 times more Omega 3, 19 times more Fiber and 6.9 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 500 kcal of Cereals ready-to-eat, POST, COCOA PEBBLES contain 2.7 times more Saturated Fat and 1.8 times more Sugars than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, POST, COCOA PEBBLES offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 3 and Fiber
• Both Raw Broccoli as well as Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 6 in 500 calories.