Comparing Nutrients in 1 kilogram Cereals ready-to-eat, RALSTON CRISP RICE VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	132% 3830kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	17.2% 2.93g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	663% 862g	24% 31g	130g per day for Men 19-50 years
Sugars	167% 121g	8.55% 6.2g	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	8.4% 6.1g	3.3% 2.4g	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	% 6.6g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 103g	% 1.5g	g per day for Men 19-50 years
Fiber	18.4% 7g	73.7% 28g	38g per day for Men 19-50 years
Protein	119% 67g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1262% 11360μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1708% 20.5mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	991% 13mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1810% 290mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1490% 19.4mg	169% 2.2mg	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	1515% 6060μg	178% 710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2271% 54.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	717% 645mg	411% 370mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	505% 3030IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5% 50mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	83.3% 0.75mg	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	4091% 327mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	478% 11mg	165% 3.8mg	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	140% 980mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	363% 5450mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.98% 36.2g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON CRISP RICE VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, RALSTON CRISP RICE versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE vs Cooked Broccoli Raab:

• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE has 5 times more Vitamin A, 12.1 times more Vitamin B1, 9.2 times more Vitamin B2, 14.4 times more Vitamin B3, 8.8 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin C and more Vitamin D than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.4 times more Vitamin B5, 42.2 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Cereals ready-to-eat, RALSTON CRISP RICE vs Cooked Broccoli Raab:

• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE has 2 times more Copper, 25.8 times more Iron, 2.9 times more Manganese, 13.8 times more Selenium, 9.7 times more Sodium and 2.4 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 23.6 times more Calcium, 3.2 times more Potassium and 25.3 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and Cooked Broccoli Raab contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE has 15.3 times more Energy, 27.6 times more Carbohydrate, 19.5 times more Sugars and 1.7 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Omega 3 and 4 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• 1 kilogram of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Fiber
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.