Comparing Nutrients in 100 calories Cereals ready-to-eat, RALSTON Crispy Hexagons VS Broccoli Raab

Weight per 100 calories

• Cereals ready-to-eat, RALSTON Crispy Hexagons: 26.4g
• Broccoli Raab: 455g

Cereals ready-to-eat, RALSTON Crispy Hexagons have 17.2 times more energy per 100g than Broccoli Raab. It has high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, RALSTON Crispy Hexagons or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Broccoli Raab	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	53.7% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.089g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	9.97% 13g	130g per day for Men 19-50 years
Sugars	5% 3.64g	2.4% 1.73g	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	0.018% 0.013g	1.07% 0.77g	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	% 0g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.5g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	32.3% 12.3g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	37% 331μg	66% 595μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.6% 0.54mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	34.7% 5.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.061mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	59.8% 0.78mg	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	63.7% 255μg	94% 377μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	79.6% 1.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.07% 5.46mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15% 91IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.088% 0.013mg	49% 7.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	848% 1018μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.21% 2.1mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	3.84% 0.035mg	21.2% 0.19mg	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	92% 7.37mg	122% 9.73mg	8mg per day for Men 19-50 years
Magnesium	1% 4.22mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	78% 1.8mg	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	2.37% 16.6mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	1.74% 59mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	1.06% 0.58μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	9.1% 136mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.029% 1.07g	11.4% 421g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, RALSTON Crispy Hexagons VS Broccoli Raab Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, RALSTON Crispy Hexagons or Broccoli Raab?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Broccoli Raab:

• 100 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have more Vitamin B12 and more Vitamin D than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 1.8 times more Vitamin A, 1.5 times more Vitamin B1, 24.1 times more Vitamin B5, 1.5 times more Vitamin B9, 16.8 times more Vitamin C, 558.2 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Broccoli Raab provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 calories.
• 100 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• 100 calories of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 100 calories for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Broccoli Raab:

• 100 kcal of Raw Broccoli Raab contain 232.6 times more Calcium, 5.5 times more Copper, 1.3 times more Iron, 23.7 times more Magnesium, 10.4 times more Manganese, 20 times more Phosphorus, 15.1 times more Potassium, 7.8 times more Selenium, 1.8 times more Zinc and 391.7 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Broccoli Raab contain similar levels of Sodium per 100 calories.
• 100 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons have 1.8 times more Carbohydrate and 2.1 times more Sugars than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 8.9 times more Fat, 250.5 times more Omega 3, 31 times more Fiber and 9.2 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Broccoli Raab offer comparable quantities of Energy per 100 calories.
• 100 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3 and Fiber
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 100 calories.