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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	59.3% 1719kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	303% 394g	11% 14g	130g per day for Men 19-50 years
Sugars	86.3% 62.6g	3.88% 2.8g	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	0.31% 0.23g	1.5% 1.1g	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	% 0g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 62g	% 0.68g	g per day for Men 19-50 years
Fiber	18% 6.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	48% 27g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	633% 5697μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	684% 8.2mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	716% 9.3mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	684% 109mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	842% 11mg	76.8% 1mg	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	1095% 4382μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1368% 33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 94mg	186% 168mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	261% 1565IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	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	1584% 127mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	75% 1.72mg	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	41% 286mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	156% 2345mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON Crispy Hexagons VS Cooked Broccoli Raab per 1 lb

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

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

• 1 pound of Cereals ready-to-eat, RALSTON Crispy Hexagons has 5.5 times more Vitamin A, 10.7 times more Vitamin B1, 14.7 times more Vitamin B2, 12 times more Vitamin B3, 11 times more Vitamin B6, 13.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.9 times more Vitamin B5, 1.8 times more Vitamin C, 50.6 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 1 pound of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 pound of Cereals ready-to-eat, RALSTON Crispy Hexagons has 1.7 times more Copper, 22 times more Iron, 1.7 times more Manganese, 1.7 times more Selenium, 9.2 times more Sodium and 13.8 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 14.8 times more Calcium, 1.7 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 22.5 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 1 pound of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, RALSTON Crispy Hexagons has 15.2 times more Energy, 27.8 times more Carbohydrate, 22.2 times more Sugars and 1.6 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 15.5 times more Omega 3 and 1.9 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 1 pound of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.