Comparing Nutrients in 500 calories Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch VS Frozen Chopped Broccoli

Weight per 500 calories

• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch: 121g
• Frozen Chopped Broccoli: 1923g

Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 15.9 times more energy per 100g than Frozen Chopped Broccoli. It has very high 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 ready-to-eat, POST SELECTS Maple Pecan Crunch or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	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	72% 94g	70.7% 92g	130g per day for Men 19-50 years
Sugars	37.6% 27.2g	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	23.6% 8.96g	152% 57.7g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	58% 522μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.5% 0.97mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.6% 11.6mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	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	58% 232μg	322% 1288μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.13% 0.12mg	1205% 1085mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.5% 93IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.73% 4.48μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.72% 47.2mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	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	53% 4.24mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	NA	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	44.8% 314mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	9.76% 332mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	70.7% 39μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	47.5% 1759g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST SELECTS Maple Pecan Crunch VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch vs Frozen Chopped Broccoli:

• 500 calories of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 1.3 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 1.9 times more Vitamin A, 1.9 times more Vitamin B2, 2.1 times more Vitamin B6, 5.5 times more Vitamin B9, 8958.9 times more Vitamin C, 19.6 times more Vitamin E and 348.2 times more Vitamin K than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 500 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 22.8 times more Calcium, 2 times more Copper, 3.7 times more Iron, 3.4 times more Magnesium, 3.1 times more Phosphorus, 12.3 times more Potassium, 1.4 times more Selenium, 1.6 times more Sodium, 2.6 times more Zinc and 484.3 times more Water than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• 500 calories of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 1.9 times more Fat and 4.9 times more Omega 6 than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 9 times more Omega 3, 6.4 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• Both Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch and Frozen Chopped Broccoli offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6