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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Broccoli Raab	Recommended Dietary Allowance
Energy	131% 3790kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	668% 868g	22% 28.5g	130g per day for Men 19-50 years
Sugars	190% 138g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 137g	% 1.1g	g per day for Men 19-50 years
Fiber	39.5% 15g	71% 27g	38g per day for Men 19-50 years
Protein	106% 59.4g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1396% 12560μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1508% 18mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1578% 20.5mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1509% 241mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1857% 24mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Broccoli Raab	Recommended Dietary Allowance
Calcium	8% 80mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	345% 5170mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	675% 74.3mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	25% 926g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, RALSTON Crispy Hexagons versus 1 kg of 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 Crispy Hexagons vs Broccoli Raab:

• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons has 9.6 times more Vitamin A, 11.2 times more Vitamin B1, 15.9 times more Vitamin B2, 19.8 times more Vitamin B3, 14.1 times more Vitamin B6, 11.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.4 times more Vitamin B5, 32.4 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 Broccoli Raab provide similar amounts of Vitamin C 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 Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons has 3.1 times more Copper, 13.1 times more Iron, 1.7 times more Manganese, 2.2 times more Selenium, 15.7 times more Sodium and 9.6 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 13.5 times more Calcium, 1.4 times more Magnesium and 22.7 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Broccoli Raab contain similar levels of Phosphorus and Potassium per one kilogram.
• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, RALSTON Crispy Hexagons has 17.2 times more Energy, 30.4 times more Carbohydrate, 36.3 times more Sugars and 1.9 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 14.5 times more Omega 3 and 1.8 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 Broccoli Raab provide inadequate amounts of Energy
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.