Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Boiled Broccoli

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 136g
• Boiled Broccoli: 1429g

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 10.5 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.12% 6.9g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	3.42% 1.1g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	79% 103g	130g per day for Men 19-50 years
Sugars	39.5% 28.6g	27.4% 20g	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	0.37% 0.27g	14.6% 10.6g	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	% 0.34g	% 7g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 1.14g	g per day for Men 19-50 years
Fiber	29.2% 11g	124% 47g	38g per day for Men 19-50 years
Protein	25% 14g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	66.2% 596μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.7% 1.1mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	220% 2.86mg	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	64.7% 259μg	386% 1543μg	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	0.15% 0.14mg	1030% 927mg	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	4.5% 0.68mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.57μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Boiled Broccoli	Recommended Dietary Allowance
Calcium	31% 310mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	141% 11.3mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	164% 3.8mg	120% 2.77mg	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	68.3% 478mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	7.14% 3.93μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	37.6% 564mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	32% 3.52mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.27% 10g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Boiled Broccoli:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 1.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Vitamin A, 1.6 times more Vitamin B2, 6.9 times more Vitamin B5, 2.4 times more Vitamin B6, 6 times more Vitamin B9, 6842.3 times more Vitamin C, 30.6 times more Vitamin E and 782.9 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Boiled Broccoli:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 1.4 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Calcium, 1.9 times more Copper, 2.2 times more Magnesium, 2 times more Phosphorus, 10.2 times more Potassium, 5.8 times more Selenium, 1.8 times more Zinc and 127.7 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Boiled and Drained Broccoli have similar amounts of Iron and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 3.2 times more Omega 6 and 1.4 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.2 times more Omega 3, 39 times more Fructose, 4.2 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.