Comparing Nutrients in 500 calories OAT BRAN FLAKES, HEALTH VALLEY VS Frozen Chopped Broccoli

Weight per 500 calories

• OAT BRAN FLAKES, HEALTH VALLEY: 132g
• Frozen Chopped Broccoli: 1923g

OAT BRAN FLAKES, HEALTH VALLEY have 14.6 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 - OAT BRAN FLAKES, HEALTH VALLEY or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	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	79% 103g	70.7% 92g	130g per day for Men 19-50 years
Sugars	40% 29g	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	27.7% 10.5g	152% 57.7g	38g per day for Men 19-50 years
Protein	23.5% 13g	96% 54g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.2% 0.99mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	65.8% 263μg	322% 1288μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	164% 3.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	175% 158mg	1205% 1085mg	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	4.65% 0.7mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.97% 2.37μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10.5% 105mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	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	47.4% 3.8mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	166% 3.8mg	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	64.5% 451mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	63.4% 35μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	47.5% 1759g	3700g per day for Men 19-50 years

OAT BRAN FLAKES, HEALTH VALLEY VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - OAT BRAN FLAKES, HEALTH VALLEY or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of OAT BRAN FLAKES, HEALTH VALLEY vs Frozen Chopped Broccoli:

• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY have 1.5 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.7 times more Vitamin B2, 4.6 times more Vitamin B5, 1.9 times more Vitamin B6, 4.9 times more Vitamin B9, 6.9 times more Vitamin C, 33.6 times more Vitamin E and 658.5 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 500 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for OAT BRAN FLAKES, HEALTH VALLEY vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 10.2 times more Calcium, 1.7 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 9.1 times more Potassium, 1.5 times more Selenium, 3.2 times more Zinc and 393.2 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Frozen Chopped Broccoli contain similar levels of Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 34.1 times more Omega 3, 5.5 times more Fiber and 4.1 times more Protein than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both OAT BRAN FLAKES, HEALTH VALLEY and Frozen Chopped Broccoli offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 500 calories.