Comparing Nutrients in 14 ounces Cereals ready-to-eat, RALSTON Corn Biscuits VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	51.5% 1492kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	52% 37.7g	8.05% 5.83g	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% 0g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 37.7g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	41.3% 23g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	482% 4334μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	503% 6.03mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	518% 6.74mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	542% 86.7mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	681% 8.85mg	53.4% 0.69mg	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	662% 2647μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81.6% 73.4mg	301% 271mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	220% 1322IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Corn Biscuits	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	150% 1500mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	16% 0.14mg	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	1904% 152mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	44% 1mg	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	21.5% 151mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	203% 3044mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	618% 68mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.39% 14.2g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON Corn Biscuits VS Frozen Broccoli Spears per 14 oz

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

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits vs Frozen Broccoli Spears:

• 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have 19.2 times more Vitamin A, 21.1 times more Vitamin B1, 14.9 times more Vitamin B2, 47.3 times more Vitamin B3, 12.7 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.1 times more Vitamin B5, 3.7 times more Vitamin C, 13.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Cereals ready-to-eat, RALSTON Corn Biscuits vs Frozen Broccoli Spears:

• 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have 9.2 times more Calcium, 2 times more Copper, 53.3 times more Iron, 45.1 times more Sodium and 50.4 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.6 times more Phosphorus and 25.2 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Frozen Broccoli Spears contain similar levels of Magnesium, Manganese, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have 13 times more Energy, 16 times more Carbohydrate, 6.5 times more Sugars and 1.9 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 6.3 times more Omega 3 than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Frozen Broccoli Spears offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.