Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple: 132g
• Cooked Chopped Frozen Broccoli: 1786g

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 13.6 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	11%	11%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.36g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	73.5% 96g	130g per day for Men 19-50 years
Sugars	30.5% 22g	36.2% 26.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	141% 53.6g	38g per day for Men 19-50 years
Protein	26.6% 15g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.3% 0.9mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.8% 12.6mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	179% 2.32mg	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	238% 951μg	250% 1000μg	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	17% 15mg	796% 716mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	26.4% 264mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	NA	67.5% 0.61mg	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	477% 38mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	NA	173% 4mg	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	69.7% 488mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	14% 471mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	30.4% 457mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	86% 9.45mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	43.8% 1620g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER Oatmeal Squares, Golden Maple VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple vs Cooked Chopped Frozen Broccoli:

• 500 calories of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 1.5 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.3 times more Vitamin B2, 2 times more Vitamin B6 and 47.3 times more Vitamin C than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple vs Cooked Chopped Frozen Broccoli:

• 500 calories of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 3.5 times more Iron, 2.3 times more Sodium and 1.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2.2 times more Calcium, 1.5 times more Magnesium, 1.8 times more Phosphorus, 5.4 times more Potassium and 447.7 times more Water than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 4.9 times more Fiber and 3.7 times more Protein than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.