Comparing Nutrients in 300 calories Boiled Broccoli VS Cereals ready-to-eat, RALSTON Corn Biscuits

Weight per 300 calories

• Boiled Broccoli: 857g
• Cereals ready-to-eat, RALSTON Corn Biscuits: 79.8g

Cereals ready-to-eat, RALSTON Corn Biscuits have 10.7 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Cereals ready-to-eat, RALSTON Corn Biscuits?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	0.86% 0.84g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	52.7% 68.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	10.5% 7.6g	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	8.75% 6.34g	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	% 4.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 7.6g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	5.46% 2.07g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	97% 871μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	137% 1.78mg	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	231% 926μg	133% 532μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	166% 4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	618% 556mg	16.4% 14.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44.3% 266IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83% 12.4mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	34.3% 343mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	6.47% 0.058mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	2.85% 12mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	7.74% 0.18mg	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	82% 574mg	4.33% 30.3mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	3.2% 1.76μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	40.8% 612mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	124% 13.7mg	11mg per day for Men 19-50 years
Water	20.7% 765g	0.077% 2.86g	3700g per day for Men 19-50 years

Boiled Broccoli VS Cereals Ready-to-eat, RALSTON Corn Biscuits Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Cereals ready-to-eat, RALSTON Corn Biscuits?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 300 calories of Boiled Broccoli have 56.6 times more Vitamin B5, 1.7 times more Vitamin B9, 37.7 times more Vitamin C, 155.8 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 300 kcal of Cereals ready-to-eat, RALSTON Corn Biscuits contain 1.3 times more Vitamin A, 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 3.7 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, RALSTON Corn Biscuits provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 300 calories for Boiled Broccoli vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 300 calories of Boiled Broccoli have 9 times more Copper, 15 times more Magnesium, 9.3 times more Manganese, 18.9 times more Phosphorus, 15.7 times more Potassium, 7.8 times more Selenium and 267.1 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 300 kcal of Cereals ready-to-eat, RALSTON Corn Biscuits contain 5.3 times more Iron, 1.7 times more Sodium and 3.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, RALSTON Corn Biscuits contain similar levels of Calcium per 300 calories.
• 300 calories of Cereals ready-to-eat, RALSTON Corn Biscuits lack sufficient amounts of Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 63.9 times more Omega 3, 1.6 times more Sugars, more Fructose, 13.6 times more Fiber and 4.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Boiled Broccoli and Cereals ready-to-eat, RALSTON Corn Biscuits offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 6 in 300 calories.