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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Broccoli	Recommended Dietary Allowance
Energy	131% 3790kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	9.8% 9.5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	668% 868g	51% 66.4g	130g per day for Men 19-50 years
Sugars	190% 138g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 137g	% 1g	g per day for Men 19-50 years
Fiber	39.5% 15g	68.4% 26g	38g per day for Men 19-50 years
Protein	106% 59.4g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Broccoli	Recommended Dietary Allowance
Vitamin A	1396% 12560μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1508% 18mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1578% 20.5mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1509% 241mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1857% 24mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Broccoli	Recommended Dietary Allowance
Calcium	8% 80mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	45.5% 25μg	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	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	24% 893g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 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.
• While Raw Broccoli contains 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.

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

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 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.
• While Raw Broccoli contains 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.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Raw Broccoli have similar amounts of Phosphorus and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 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.
• While Raw Broccoli contains 4.8 times more Omega 3 and 1.7 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.