Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch VS Broccoli

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch: 131g
• Broccoli: 1471g

Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch have 11.2 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	11%	10%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.15% 5.97g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	3.35% 1.07g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	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	80.3% 104g	75% 98g	130g per day for Men 19-50 years
Sugars	46% 33.2g	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	28% 10.6g	101% 38.2g	38g per day for Men 19-50 years
Protein	24.8% 14g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Broccoli	Recommended Dietary Allowance
Vitamin A	0.15% 1.3μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	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	13% 0.17mg	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	12% 48.4μg	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	1.16% 1.05mg	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	39.5% 5.93mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Broccoli	Recommended Dietary Allowance
Calcium	6.54% 65.4mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	NA	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	53% 4.24mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	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	65% 454mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.44mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	35.5% 1313g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch VS Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch or Broccoli?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch vs Broccoli:

• 500 kcal of Raw Broccoli contain 348.3 times more Vitamin A, 1.9 times more Vitamin B1, 12 times more Vitamin B2, 3.8 times more Vitamin B3, 15.1 times more Vitamin B6, 19.1 times more Vitamin B9, 1252.7 times more Vitamin C and 1.9 times more Vitamin E than Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch.
• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch have insufficient amounts of Vitamin A and Vitamin C
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch vs Broccoli:

• 500 kcal of Raw Broccoli contain 10.6 times more Calcium, 2.5 times more Iron, 2.2 times more Magnesium, 2.1 times more Phosphorus, 10.9 times more Potassium, 1.3 times more Sodium, 1.8 times more Zinc and 364.8 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch.
• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch have 1.3 times more Sugars than Broccoli.
• While 500 kcal of Raw Broccoli contain 3.6 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch and Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.