Comparing Nutrients in 1 kilogram 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	11.7% 340kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	668% 868g	130g per day for Men 19-50 years
Sugars	23.4% 17g	190% 138g	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	9.38% 6.8g	0.69% 0.5g	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	% 4.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 1g	% 137g	g per day for Men 19-50 years
Fiber	68.4% 26g	39.5% 15g	38g per day for Men 19-50 years
Protein	50.4% 28g	106% 59.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	1396% 12560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	1508% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	1578% 20.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	1509% 241mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	1857% 24mg	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	158% 630μg	2415% 9660μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3017% 72.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	230% 207mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	575% 3450IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52% 7.8mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	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	47% 470mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	146% 1.3mg	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	91% 7.3mg	3491% 279mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	284% 6.53mg	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	94% 660mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	345% 5170mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	675% 74.3mg	11mg per day for Men 19-50 years
Water	24% 893g	1.1% 40.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.