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

Weight per 500 calories

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

Cereals ready-to-eat, POST, COCOA PEBBLES have 11.7 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 ready-to-eat, POST, COCOA PEBBLES or Broccoli?

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cereals ready-to-eat, POST, COCOA PEBBLES have 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.
• While Raw Broccoli contains 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.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.

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

• Cereals ready-to-eat, POST, COCOA PEBBLES have 1.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 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.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Raw Broccoli have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 2.7 times more Saturated Fat and 1.8 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 49 times more Omega 3, 19 times more Fiber and 6.9 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.