Comparing Nutrients in 100 calories Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, RALSTON Corn Biscuits

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• Cereals ready-to-eat, RALSTON Corn Biscuits: 26.6g

Cereals ready-to-eat, RALSTON Corn Biscuits have 13.4 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Cereals ready-to-eat, RALSTON Corn Biscuits?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0.33% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	17.6% 23g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	3.5% 2.53g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.53g	g per day for Men 19-50 years
Fiber	28% 10.7g	1.8% 0.69g	38g per day for Men 19-50 years
Protein	19.8% 11g	2.77% 1.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	32.3% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	0.62% 0.031mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	45.6% 0.59mg	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	50% 200μg	44.3% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	55.4% 1.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	159% 143mg	5.47% 4.92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.8% 88.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.4% 4.7mg	0.18% 0.027mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	11.8% 118mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	2.16% 0.019mg	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	27.2% 2.18mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	2.58% 0.059mg	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	25% 175mg	1.44% 10mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	1.56% 53mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	1.06% 0.59μg	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	8.76% 324g	0.026% 0.95g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Cereals Ready-to-eat, RALSTON Corn Biscuits Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Cereals ready-to-eat, RALSTON Corn Biscuits?

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 100 calories of Cooked Chopped Frozen Broccoli have 31.4 times more Vitamin B5, 29.1 times more Vitamin C, 177.3 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 100 kcal of Cereals ready-to-eat, RALSTON Corn Biscuits contain 1.6 times more Vitamin A, 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, RALSTON Corn Biscuits provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 100 calories for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 100 calories of Cooked Chopped Frozen Broccoli have 6.3 times more Copper, 11.6 times more Magnesium, 13.4 times more Manganese, 17.3 times more Phosphorus, 9.5 times more Potassium, 4.3 times more Selenium and 339.3 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 100 kcal of Cereals ready-to-eat, RALSTON Corn Biscuits contain 4.7 times more Iron, 5.2 times more Sodium and 4.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, RALSTON Corn Biscuits contain similar levels of Calcium per 100 calories.
• 100 calories of Cereals ready-to-eat, RALSTON Corn Biscuits lack sufficient amounts of Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Chopped Frozen Broccoli have 28.2 times more Omega 3, 2.1 times more Sugars, 15.5 times more Fiber and 7.1 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, RALSTON Corn Biscuits offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 6 in 100 calories.