Comparing Nutrients in 1 pound Cereals ready-to-eat, RALSTON TASTEEOS VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, RALSTON TASTEEOS	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	61.8% 1792kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	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	265% 345g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	86.7% 48.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON TASTEEOS	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	540% 4858μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	506% 6.07mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	530% 6.9mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	506% 81mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	623% 8.1mg	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	810% 3239μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1013% 24.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	216% 1297IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON TASTEEOS	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	162% 1619mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	216% 1.95mg	21.7% 0.2mg	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	1822% 146mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	154% 649mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	64% 1.47mg	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	347% 2431mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	81% 2753mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	388% 213μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	552% 60.7mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON TASTEEOS VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, RALSTON TASTEEOS versus 1 lb of Boiled Spears 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 TASTEEOS vs Boiled Spears Frozen Broccoli:

• 1 pound of Cereals ready-to-eat, RALSTON TASTEEOS has 21 times more Vitamin A, 24.3 times more Vitamin B1, 18.7 times more Vitamin B2, 39 times more Vitamin B3, 1.4 times more Vitamin B5, 13.7 times more Vitamin B6, 23.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.9 times more Vitamin C, 3.1 times more Vitamin E and 67.8 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.
• 1 pound of Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin K
• 1 pound of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Cereals ready-to-eat, RALSTON TASTEEOS vs Boiled Spears Frozen Broccoli:

• 1 pound of Cereals ready-to-eat, RALSTON TASTEEOS has 7 times more Calcium, 10 times more Copper, 52.7 times more Iron, 7.2 times more Magnesium, 8.3 times more Manganese, 9.7 times more Phosphorus, 3.4 times more Potassium, 24.7 times more Selenium, 23.8 times more Sodium and 44.6 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 24.7 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, RALSTON TASTEEOS has 14.1 times more Energy, 48.7 times more Fat, 51.4 times more Saturated Fat, 1.4 times more Omega 3, 132.2 times more Omega 6, 14.2 times more Carbohydrate, 2.4 times more Sugars, 3.6 times more Fiber and 3.5 times more Protein than Boiled Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6