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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	4.65% 135kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	3.9% 3.77g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	265% 344g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	% 54.4g	g per day for Men 19-50 years
Fiber	27% 10.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	20% 11g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	554% 4985μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	599% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	626% 8.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	599% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	18.7% 187mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	137% 2052mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	268% 29.5mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.44% 16g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.5 times more Vitamin B5, 4.3 times more Vitamin C, 15.6 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 40.5 times more Vitamin A, 25.5 times more Vitamin B1, 17.5 times more Vitamin B2, 37.8 times more Vitamin B3, 13.8 times more Vitamin B6, 15.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.

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

• Raw Broccoli has 5.9 times more Calcium, 1.3 times more Magnesium, 1.4 times more Potassium and 21.9 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 2.7 times more Copper, 38.3 times more Iron, 3.1 times more Manganese, 15.7 times more Sodium and 18.1 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Phosphorus and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 4.8 times more Omega 3 and 1.7 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 11.1 times more Energy, 6.9 times more Omega 6, 13.1 times more Carbohydrate, 8.1 times more Sugars and 2.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.