Comparing Nutrients in 500 calories Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Frozen Chopped Broccoli

Weight per 500 calories

• Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water: 521g
• Frozen Chopped Broccoli: 1923g

Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 3.7 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 500 calories - Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	70.7% 92g	130g per day for Men 19-50 years
Sugars	45.3% 33g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.4% 10.4g	152% 57.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	63.7% 573μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88% 1.15mg	192% 2.5mg	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	62.5% 250μg	322% 1288μg	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	0% 0mg	1205% 1085mg	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	4.17% 0.63mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	47.5% 0.43mg	81% 0.73mg	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	137% 11mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	246% 5.65mg	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	59.5% 417mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	38.5% 578mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	11% 400g	47.5% 1759g	3700g per day for Men 19-50 years

Cereals, Oats, Instant, Fortified, With Cinnamon And Spice, Prepared With Water VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Frozen Chopped Broccoli:

• 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 1.2 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 1.7 times more Vitamin A, 2 times more Vitamin B2, 4.7 times more Vitamin B5, 2.2 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C, 37.5 times more Vitamin E and 598.9 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Frozen Chopped Broccoli:

• 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 1.3 times more Sodium than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 3.4 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 11 times more Potassium, 6.5 times more Selenium, 3.1 times more Zinc and 4.4 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 3.6 times more Omega 6 and 1.3 times more Sugars than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 27.7 times more Omega 3, 5.5 times more Fiber and 4.4 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Frozen Chopped Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6