Comparing Nutrients in 500 calories Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Frozen Chopped Broccoli

Weight per 500 calories

• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits: 130g
• Frozen Chopped Broccoli: 1923g

Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 14.8 times more energy per 100g than Frozen Chopped Broccoli. It has 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, wheat and bran, presweetened with nuts and fruits or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	5.93% 0.095g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	76% 99g	70.7% 92g	130g per day for Men 19-50 years
Sugars	42.3% 30.6g	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	33% 12.6g	152% 57.7g	38g per day for Men 19-50 years
Protein	16.5% 9.22g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	59% 532μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.6% 0.88mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.8% 12mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 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	59% 236μg	322% 1288μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	148% 3.55μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1205% 1085mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 95IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.84% 2.2μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.6% 56mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	68.3% 0.61mg	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	159% 12.8mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	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	54.5% 382mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	21.2% 318mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.55mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.3% 11g	47.5% 1759g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Wheat And Bran, Presweetened With Nuts And Fruits VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Frozen Chopped Broccoli:

• 500 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, 1.8 times more Vitamin B2, 5.3 times more Vitamin B5, 2.1 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C, 7.8 times more Vitamin E and 706.4 times more Vitamin K than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C 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, wheat and bran, presweetened with nuts and fruits vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 19.3 times more Calcium, 2.2 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 8.2 times more Potassium, 2.4 times more Selenium, 1.5 times more Sodium, 2.6 times more Zinc and 159.3 times more Water than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Frozen Chopped Broccoli contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 4.8 times more Omega 6 than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 21.3 times more Omega 3, 4.6 times more Fiber and 5.9 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Frozen Chopped Broccoli offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits provide inadequate amounts of Omega 3
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6