Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, CAP VS Boiled Broccoli

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, CAP: 120g
• Boiled Broccoli: 1429g

Cereals ready-to-eat, QUAKER, CAP have 11.9 times more energy per 100g than Boiled Broccoli. It has very 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, QUAKER, CAP or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	1.65% 0.026g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	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	72.5% 94g	79% 103g	130g per day for Men 19-50 years
Sugars	55% 40g	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	8.5% 3.24g	124% 47g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.07% 9.6μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.83mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	160% 2.08mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	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	188% 2.44mg	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	466% 1863μg	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% 0mg	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	4.88% 0.73mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.24μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.08% 10.8mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	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	275% 22mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	19.7% 82.7mg	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	33.2% 233mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	8.32% 283mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	59.3% 890mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	167% 18.3mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.081% 3g	34.5% 1275g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, CAP VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, CAP or Boiled Broccoli?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, CAP vs Boiled Broccoli:

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 2 times more Vitamin B1, 3.1 times more Vitamin B3 and 1.2 times more Vitamin B9 than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 114.7 times more Vitamin A, more Vitamin C, 28.3 times more Vitamin E and 8405.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Boiled Broccoli provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cereals ready-to-eat, QUAKER, CAP as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, CAP vs Boiled Broccoli:

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 2.3 times more Iron, 1.5 times more Sodium and 2.9 times more Zinc than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 53 times more Calcium, 6.5 times more Copper, 3.6 times more Magnesium, 4.1 times more Phosphorus, 14.8 times more Potassium, 2.5 times more Selenium and 425.3 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 1.9 times more Fat, 4.2 times more Saturated Fat, 3.5 times more Omega 6 and 2 times more Sugars than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 64.4 times more Omega 3, 14.6 times more Fiber and 4 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Boiled Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Omega 3 and Fiber
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6