Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Boiled Broccoli

Weight per 100 calories

• Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry: 27.3g
• Boiled Broccoli: 286g

Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 10.5 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	11% 7.9g	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	25% 9.43g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	44% 0.57mg	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	14% 56μg	77% 309μg	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	0.36% 0.33mg	206% 185mg	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	0.77% 0.11mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.64% 66.4mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	NA	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	30% 2.4mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.66% 23.8mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	24% 0.55mg	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	11.5% 80.3mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.3mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	NA	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	8.27% 124mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	6.9% 255g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Apples And Cinnamon, Dry VS Boiled Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry or Boiled Broccoli?

Lets compare vitamin content per 100 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Boiled Broccoli:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 2.1 times more Vitamin B3 than Boiled Broccoli.
• While 100 kcal of Boiled and Drained Broccoli contain 2.1 times more Vitamin B6, 5.5 times more Vitamin B9, 565.6 times more Vitamin C and 36.1 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Boiled Broccoli provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• 100 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Boiled Broccoli:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 1.3 times more Iron than Boiled Broccoli.
• While 100 kcal of Boiled and Drained Broccoli contain 1.7 times more Calcium, 2.5 times more Magnesium, 2.4 times more Phosphorus, 9.4 times more Potassium, 2.4 times more Zinc and 141 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Boiled Broccoli contain similar levels of Sodium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 2 times more Sugars than Boiled Broccoli.
• While 100 kcal of Boiled and Drained Broccoli contain 4.2 times more Fiber and 2.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and Boiled Broccoli offer comparable quantities of Energy and Carbohydrate per 100 calories.