Comparing Nutrients in 500 calories Broccoli VS Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS

Weight per 500 calories

• Broccoli: 1471g
• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS: 132g

Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 11.1 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, QUAKER, MOTHER'S GRAHAM BUMPERS?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	NA	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	90% 117g	130g per day for Men 19-50 years
Sugars	34.5% 25g	80.7% 58.5g	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	9.03% 3.43g	38g per day for Men 19-50 years
Protein	74% 41.5g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	1.17% 10.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	5.07% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	9.23% 1.48mg	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	6.1% 0.079mg	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	4.95% 19.8μg	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	1458% 1312mg	0.44% 0.4mg	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	76.5% 11.5mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Calcium	69% 691mg	2.37% 23.7mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	134% 10.7mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	18% 75mg	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	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	7.72% 263mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	NA	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	0.089% 3.3g	3700g per day for Men 19-50 years

Broccoli VS Cereals Ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli or Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS?

Lets compare vitamin content per 500 calories of Broccoli vs Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS:

• 500 calories of Broccoli have 43.2 times more Vitamin A, 4.9 times more Vitamin B1, 26.1 times more Vitamin B2, 6.4 times more Vitamin B3, 32.5 times more Vitamin B6, 46.8 times more Vitamin B9, 3314.4 times more Vitamin C and 3.5 times more Vitamin E than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Broccoli as well as Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Broccoli vs Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS:

• 500 calories of Broccoli have 29.1 times more Calcium, 4.4 times more Iron, 4.1 times more Magnesium, 4.7 times more Phosphorus, 17.7 times more Potassium, 4.4 times more Zinc and 398.2 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 500 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 2.1 times more Sodium than Raw Broccoli.
• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli have 11.1 times more Fiber and 6.9 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 500 kcal of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 2.3 times more Sugars than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS provide inadequate amounts of Fiber