Comparing Nutrients in 1 pound Cereals ready-to-eat, RALSTON CRISP RICE VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	60% 1737kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	301% 391g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	76% 55g	9.2% 6.67g	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	3.8% 2.77g	NA	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 46.7g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	36% 13.6g	38g per day for Men 19-50 years
Protein	54% 30.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	573% 5153μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	775% 9.3mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	449% 5.84mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	821% 131mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	676% 8.8mg	45.4% 0.59mg	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	687% 2749μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1030% 24.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	325% 293mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	229% 1374IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	17% 0.15mg	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	1856% 148mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	63.5% 445mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	148% 81.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	165% 2472mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON CRISP RICE VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, RALSTON CRISP RICE versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE has 22.3 times more Vitamin A, 37.3 times more Vitamin B1, 15.9 times more Vitamin B2, 63.2 times more Vitamin B3, 14.9 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 22 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Cereals ready-to-eat, RALSTON CRISP RICE vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE has 4.4 times more Copper, 53.7 times more Iron, 1.8 times more Magnesium, 4.9 times more Manganese, 2 times more Phosphorus, 25.7 times more Selenium, 49.5 times more Sodium and 4.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 6.6 times more Calcium, 1.3 times more Potassium and 25.1 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE has 13.7 times more Energy, 16.1 times more Carbohydrate, 8.2 times more Sugars and 2.2 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Omega 3 and 4.3 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• 1 pound of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Fiber
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.