Comparing Nutrients in 500 calories Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch VS Boiled Broccoli

Weight per 500 calories

• Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch: 128g
• Boiled Broccoli: 1429g

Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 11.1 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.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	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	70% 91g	79% 103g	130g per day for Men 19-50 years
Sugars	31% 22.4g	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	NA	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	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	37.8% 14.4g	124% 47g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	54% 485μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	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	109% 435μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	134% 3.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.14% 0.13mg	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14.5% 87IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.85% 4.6μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.64% 56.4mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	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	449% 36mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	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	51% 358mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	74.6% 41μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	20.3% 305mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.19% 7.18g	34.5% 1275g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST GREAT GRAINS Banana Nut Crunch VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch or Boiled Broccoli?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch vs Boiled Broccoli:

• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 1.4 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 2.3 times more Vitamin A, 2 times more Vitamin B2, 2.8 times more Vitamin B6, 3.5 times more Vitamin B9, 7231.7 times more Vitamin C, 9.9 times more Vitamin E and 436.7 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch and Boiled Broccoli provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C and Vitamin K
• 500 calories of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch vs Boiled Broccoli:

• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 3.8 times more Iron and 1.8 times more Selenium than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 10.1 times more Calcium, 1.9 times more Copper, 2.4 times more Magnesium, 2.7 times more Phosphorus, 9.4 times more Potassium, 1.9 times more Sodium, 2 times more Zinc and 177.6 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have 1.9 times more Fat and 5.3 times more Omega 6 than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 3.2 times more Omega 3, 3.3 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch and Boiled Broccoli offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6