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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	3.83% 111kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	16.3% 21.2g	265% 344g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 54.4g	g per day for Men 19-50 years
Fiber	31.3% 12g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	22% 12.3g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	554% 4985μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	599% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	626% 8.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	599% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	55.6% 222μg	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	177% 159mg	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	35% 5.24mg	1.32% 0.2mg	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 Crispy Hexagons	Recommended Dietary Allowance
Calcium	13% 131mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	57.8% 0.52mg	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	1386% 111mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	27.8% 194mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	137% 2052mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	268% 29.5mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, RALSTON Crispy Hexagons 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 Crispy Hexagons 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 Crispy Hexagons:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Vitamin C, 26.4 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 24.6 times more Vitamin A, 32.9 times more Vitamin B1, 25.3 times more Vitamin B2, 52.7 times more Vitamin B3, 18.6 times more Vitamin B6, 17.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, RALSTON Crispy Hexagons 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 Crispy Hexagons 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 Crispy Hexagons:

• 14 ounces of Cooked Chopped Frozen Broccoli have 4.1 times more Calcium and 22.3 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 14 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 3.9 times more Copper, 45.8 times more Iron, 2.9 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 3.1 times more Selenium, 47 times more Sodium and 26.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, RALSTON Crispy Hexagons contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 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 Cooked Chopped Frozen Broccoli have 3.2 times more Omega 3 and 2 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While 14 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons contain 13.5 times more Energy, 16.2 times more Carbohydrate, 9.4 times more Sugars and 1.9 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 Crispy Hexagons provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 6 in 14 ounces.