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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	52% 1504kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	3.26% 1.04g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	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	265% 344g	14.6% 19g	130g per day for Men 19-50 years
Sugars	75.5% 54.7g	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	0.27% 0.2g	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	% 0g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 54.4g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	31.3% 12g	38g per day for Men 19-50 years
Protein	42% 23.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	554% 4985μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	599% 7.2mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	626% 8.14mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	599% 96mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	737% 9.6mg	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	958% 3834μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1197% 28.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	91% 82mg	249% 224mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1369IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	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 Crispy Hexagons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	1386% 111mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	35.7% 250mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	137% 2052mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	268% 29.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.44% 16g	9.8% 363g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 24.2 times more Vitamin A, 34.2 times more Vitamin B1, 21.4 times more Vitamin B2, 51.4 times more Vitamin B3, 18.6 times more Vitamin B6, 14.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.7 times more Vitamin C, 24.4 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 14 oz.

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

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 3.4 times more Copper, 34.5 times more Iron, 2.2 times more Manganese, 1.3 times more Phosphorus, 21.5 times more Sodium and 15.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7 times more Calcium, 1.3 times more Selenium and 22.5 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 14.6 times more Energy, 10.9 times more Omega 6, 18.2 times more Carbohydrate, 10.2 times more Sugars and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8.1 times more Omega 3, 16.6 times more Fructose and 2 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.