Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP VS Boiled Broccoli

Weight per 100 calories

• Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP: 24.6g
• Boiled Broccoli: 286g

Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have 11.6 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	4%	13%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	14.7% 10.7g	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	1.5% 0.57g	25% 9.43g	38g per day for Men 19-50 years
Protein	2% 1.1g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.57% 5.17μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5.02mg	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	38.6% 0.5mg	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	96% 383μg	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% 0mg	206% 185mg	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	1.2% 0.18mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.041% 0.049μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.22% 2.2mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	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	56.5% 4.5mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	3.23% 13.5mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.08mg	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	5.9% 41.4mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	1.35% 46mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	12% 182mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.77mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.013% 0.49g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP vs Boiled Broccoli:

• Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have 2.1 times more Vitamin B1, 1.2 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.2 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 42.5 times more Vitamin A, more Vitamin C, 23 times more Vitamin E and 8183.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• Both Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 100 kcal.
• Both Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP vs Boiled Broccoli:

• Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have 2.4 times more Iron, 1.6 times more Sodium and 2.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 51.6 times more Calcium, 10.3 times more Copper, 4.4 times more Magnesium, 6.9 times more Manganese, 4.6 times more Phosphorus, 18.2 times more Potassium, 2.9 times more Selenium and 517.7 times more Water than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP have 1.3 times more Fat, 4.8 times more Saturated Fat, 1.4 times more Omega 6 and 2.7 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 60 times more Omega 3, 16.6 times more Fiber and 6.1 times more Protein than Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP.
• Both Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.