Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, RALSTON CRISP RICE

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	3.83% 111kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	5.16% 5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	263% 342g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	66.3% 48g	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	3.34% 2.42g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 41g	g per day for Men 19-50 years
Fiber	31.3% 12g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	22% 12.3g	47.4% 26.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	501% 4509μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	678% 8.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	393% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	719% 115mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	591% 7.7mg	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	55.6% 222μg	601% 2405μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	901% 21.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	284% 256mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	200% 1203IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	13% 131mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	65.7% 0.59mg	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	30.3% 2.42mg	1624% 130mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	190% 4.37mg	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	27.8% 194mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	130% 71.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	144% 2163mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.39% 14.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, RALSTON CRISP RICE per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 14 ounces of Cooked Chopped Frozen Broccoli have 22 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 22.3 times more Vitamin A, 37.3 times more Vitamin B1, 15.9 times more Vitamin B2, 63.2 times more Vitamin B3, 14.9 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, RALSTON CRISP RICE provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 14 ounces of Cooked Chopped Frozen Broccoli have 6.6 times more Calcium, 1.3 times more Potassium and 25.1 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 4.4 times more Copper, 53.7 times more Iron, 1.8 times more Magnesium, 4.9 times more Manganese, 2 times more Phosphorus, 25.7 times more Selenium, 49.5 times more Sodium and 4.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Omega 3 and 4.3 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 13.7 times more Energy, 16.1 times more Carbohydrate, 8.2 times more Sugars and 2.2 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 6 in 14 ounces.