Comparing Nutrients in 1 kilogram Cereals ready-to-eat, RALSTON Crispy Hexagons VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	131% 3790kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	668% 868g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	190% 138g	20.3% 14.7g	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	0.69% 0.5g	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	% 137g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	79% 30g	38g per day for Men 19-50 years
Protein	106% 59.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1396% 12560μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1508% 18mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1578% 20.5mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1509% 241mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1857% 24mg	100% 1.3mg	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	2415% 9660μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3017% 72.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	230% 207mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	575% 3450IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	8% 80mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	47.8% 0.43mg	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	3491% 279mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	141% 3.25mg	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	90% 630mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	345% 5170mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	675% 74.3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON Crispy Hexagons VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, RALSTON Crispy Hexagons versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons has 24.6 times more Vitamin A, 32.9 times more Vitamin B1, 25.3 times more Vitamin B2, 52.7 times more Vitamin B3, 18.6 times more Vitamin B6, 32.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.9 times more Vitamin C, 26.4 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 Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons has 3 times more Copper, 45.8 times more Iron, 2 times more Manganese, 1.2 times more Potassium, 21.5 times more Sodium and 24.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 6.4 times more Calcium and 22.3 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Boiled Spears Frozen Broccoli contain similar levels of Magnesium, Phosphorus and Selenium per one kilogram.
• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons has 13.5 times more Energy, 16.2 times more Carbohydrate, 9.4 times more Sugars and 1.9 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3.2 times more Omega 3 and 2 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.