Comparing Nutrients in 1 pound Boiled Broccoli VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	5.47% 159kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	8.72% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	299% 389g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	59.5% 43g	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	4.63% 3.36g	0% 0g	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	% 2.22g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 43g	g per day for Men 19-50 years
Fiber	39.4% 15g	31% 11.8g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	47.2% 26.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	39% 349μg	550% 4953μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	575% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	619% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	778% 10mg	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	122% 490μg	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	93% 84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	252% 1510IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	18% 181mg	171% 1715mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	36.8% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	2176% 174mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	44% 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	43.4% 304mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	232% 3479mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	706% 77.7mg	11mg per day for Men 19-50 years
Water	11% 405g	0.44% 16.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Boiled and Drained Broccoli has 5.3 times more Vitamin B5, 3.5 times more Vitamin C, 14.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 14.2 times more Vitamin A, 24.1 times more Vitamin B1, 13.8 times more Vitamin B2, 39.5 times more Vitamin B3, 11.2 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.

Comparing minerals per 1 pound for Boiled Broccoli vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Boiled and Drained Broccoli has 1.4 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Potassium and 24.9 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 9.5 times more Calcium, 57.3 times more Iron, 1.4 times more Selenium, 18.7 times more Sodium and 38.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Copper and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 6 times more Omega 3, more Fructose and 1.3 times more Fiber than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 10.7 times more Energy, 2.6 times more Fat, 6.4 times more Omega 6, 11.9 times more Carbohydrate, 6.8 times more Sugars and 2.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.