Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Broccoli

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 139g
• Broccoli: 1471g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 10.6 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	3.65% 0.058g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	75% 98g	130g per day for Men 19-50 years
Sugars	68.3% 49.5g	34.5% 25g	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	14.8% 10.7g	13.8% 10g	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	% 10.6g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 27.8g	% 1.47g	g per day for Men 19-50 years
Fiber	21% 8.06g	101% 38.2g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Broccoli	Recommended Dietary Allowance
Vitamin A	76.2% 686μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.6% 0.93mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	198% 2.57mg	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	74% 296μg	232% 926μg	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	1.1% 0.97mg	1458% 1312mg	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	3.7% 0.56mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Broccoli	Recommended Dietary Allowance
Calcium	32.6% 326mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	80% 0.72mg	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	158% 12.6mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	123% 2.84mg	134% 3.1mg	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	58% 406mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	7.32% 4.03μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Broccoli:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.5 times more Vitamin A and 1.5 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin B2, 7.3 times more Vitamin B5, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9, 1349.2 times more Vitamin C, 20.6 times more Vitamin E and 467.7 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Broccoli:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Calcium, 1.6 times more Copper, 2.7 times more Magnesium, 2.4 times more Phosphorus, 9.3 times more Potassium, 9.1 times more Selenium, 2.2 times more Zinc and 111.9 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw Broccoli have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.3 times more Omega 6 and 2 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 2 times more Saturated Fat, 15.9 times more Omega 3, 4.7 times more Fiber and 3.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate and Fructose per 500 kcal.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.