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

Macros Ratio

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

Macro Nutrients

	Broccoli	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	5.3% 154kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	4.44% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	9% 1.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	303% 394g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	86.3% 62.6g	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	4.25% 3.1g	0.31% 0.23g	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	% 62g	g per day for Men 19-50 years
Fiber	31% 11.8g	18% 6.8g	38g per day for Men 19-50 years
Protein	23% 12.8g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	633% 5697μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	684% 8.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	716% 9.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	684% 109mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	842% 11mg	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	1095% 4382μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1368% 33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	104% 94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	261% 1565IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.6% 3.54mg	1.5% 0.23mg	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 Crispy Hexagons	Recommended Dietary Allowance
Calcium	21.3% 213mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	66% 0.59mg	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	1584% 127mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	129% 2.96mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	30% 1016mg	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	156% 2345mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	11% 405g	0.5% 18.5g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 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.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 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.

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

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

Comparison of macro-nutrients per 1 pound:

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