Comparing Nutrients in 14 ounces Boiled Broccoli VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	4.8% 139kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	265% 344g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	75.5% 54.7g	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	4.05% 2.94g	0.27% 0.2g	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	% 1.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 54.4g	g per day for Men 19-50 years
Fiber	34.5% 13g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17% 9.45g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	34% 306μg	554% 4985μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	599% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	626% 8.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	599% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	737% 9.6mg	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	107% 429μg	958% 3834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1197% 28.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	91% 82mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	228% 1369IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	16% 159mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	1386% 111mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	113% 2.6mg	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	38% 266mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	137% 2052mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	268% 29.5mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, RALSTON Crispy Hexagons per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 14 ounces of Boiled Broccoli have 2.7 times more Vitamin B5, 3.1 times more Vitamin C, 29 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 14 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 16.3 times more Vitamin A, 28.7 times more Vitamin B1, 16.7 times more Vitamin B2, 43.6 times more Vitamin B3, 12.1 times more Vitamin B6, 8.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Boiled Broccoli vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• 14 ounces of Boiled Broccoli have 5 times more Calcium, 1.3 times more Magnesium, 1.3 times more Potassium and 21.9 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 14 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 2.1 times more Copper, 41.7 times more Iron, 3.4 times more Manganese, 1.4 times more Selenium, 12.6 times more Sodium and 16.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, RALSTON Crispy Hexagons contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 9.2 times more Omega 3 and 2.2 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 14 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 10.8 times more Energy, 12.1 times more Carbohydrate, 9.9 times more Sugars and 2.5 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 14 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 6 in 14 ounces.