Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	4.38% 127kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.26% 4.13g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	307% 399g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	49% 35.6g	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	NA	8.4% 6.08g	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	NA	% 6.7g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	36% 13.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	25% 14g	47.8% 26.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	494% 4450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	1695% 20.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	607% 7.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	596% 95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	665% 8.65mg	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	63.5% 254μg	810% 3239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1013% 24.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	328% 295mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	216% 1297IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	15% 150mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	37.8% 0.34mg	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	34.6% 2.77mg	1100% 88mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	18.7% 0.43mg	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	31.8% 222mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 411g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS RALSTON Corn Flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs RALSTON Corn Flakes:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.8 times more Vitamin B5, 66 times more Vitamin E and more Vitamin K than RALSTON Corn Flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Flakes contains 19.2 times more Vitamin A, 81.5 times more Vitamin B1, 21.5 times more Vitamin B2, 45.9 times more Vitamin B3, 14.7 times more Vitamin B6, 12.8 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C and more Vitamin D than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs RALSTON Corn Flakes:

• 1 pound of Cooked Chopped Frozen Broccoli has 16.5 times more Calcium, 1.9 times more Magnesium, 2.3 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Zinc and 27.4 times more Water than RALSTON Corn Flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Flakes contains 2.2 times more Copper, 31.8 times more Iron, 3.1 times more Selenium and 51.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.5 times more Omega 3 than RALSTON Corn Flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Corn Flakes contains 13.7 times more Energy, 16.5 times more Carbohydrate, 5.3 times more Sugars and 1.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and RALSTON Corn Flakes offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of RALSTON Corn Flakes provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 6 in one pound.