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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	52.4% 1520kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	5.16% 5g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	14.6% 19g	130g per day for Men 19-50 years
Sugars	66.3% 48g	7.4% 5.36g	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	3.34% 2.42g	4.54% 3.3g	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	% 2.6g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 41g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	31.3% 12g	38g per day for Men 19-50 years
Protein	47.4% 26.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	501% 4509μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	678% 8.14mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	393% 5.1mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	719% 115mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	591% 7.7mg	39.7% 0.52mg	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	601% 2405μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	901% 21.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	284% 256mg	249% 224mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	200% 1203IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	16.8% 0.15mg	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	1624% 130mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	50.7% 1.17mg	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	55.6% 389mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	130% 71.4μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	144% 2163mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.39% 14.4g	9.8% 363g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have 21.8 times more Vitamin A, 38.7 times more Vitamin B1, 13.4 times more Vitamin B2, 61.6 times more Vitamin B3, 14.9 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 20.3 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 and Vitamin C per 14 ounces.
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have 3.9 times more Copper, 40.4 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 2 times more Phosphorus, 6.4 times more Selenium, 22.7 times more Sodium and 2.7 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 11.2 times more Calcium, 2 times more Potassium and 25.3 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• 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 Cereals ready-to-eat, RALSTON CRISP RICE have 14.7 times more Energy, 18 times more Carbohydrate, 9 times more Sugars and 2.4 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Omega 3 and 4.3 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Fiber
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 14 ounces.