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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	5.3% 154kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	299% 389g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	% 43g	g per day for Men 19-50 years
Fiber	31% 11.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	23% 12.8g	47.2% 26.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	550% 4953μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	575% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	619% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	21.3% 213mg	171% 1715mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	36.8% 0.33mg	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	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	232% 3479mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	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 Broccoli vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Raw Broccoli has 4.9 times more Vitamin B5, 4.8 times more Vitamin C, 7.8 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 35.2 times more Vitamin A, 21.4 times more Vitamin B1, 14.5 times more Vitamin B2, 34.2 times more Vitamin B3, 12.7 times more Vitamin B6, 10.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.

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

• Raw Broccoli has 1.4 times more Magnesium, 1.7 times more Phosphorus, 1.6 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 8 times more Calcium, 1.5 times more Copper, 52.6 times more Iron, 23.2 times more Sodium and 41.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Manganese and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 3.2 times more Omega 3 than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 11.1 times more Energy, 2.8 times more Fat, 6.7 times more Omega 6, 12.9 times more Carbohydrate, 5.6 times more Sugars and 2.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Fiber per 1 lb.
• Both Raw Broccoli as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.