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

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Cereals ready-to-eat, RALSTON Corn Biscuits: 79.8g

Cereals ready-to-eat, RALSTON Corn Biscuits have 14.5 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Frozen Chopped 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	3.45% 3.35g	0.86% 0.84g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	42.4% 55g	52.7% 68.4g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.6g	g per day for Men 19-50 years
Fiber	91% 34.6g	5.46% 2.07g	38g per day for Men 19-50 years
Protein	58% 32.4g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	97% 871μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	193% 773μg	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	723% 651mg	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	94% 14mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	64.6% 646mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	6.47% 0.058mg	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	117% 9.35mg	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	2.85% 12mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	82.4% 577mg	4.33% 30.3mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	3.2% 1.76μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	40.8% 612mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	124% 13.7mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	0.077% 2.86g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Chopped Broccoli have 34.5 times more Vitamin B5, 1.5 times more Vitamin B9, 44.1 times more Vitamin C, 176.4 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 1.5 times more Vitamin A, 2 times more Vitamin B1, 3.2 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, RALSTON Corn Biscuits provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Frozen Chopped 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 Frozen Chopped Broccoli vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 300 calories of Frozen Chopped Broccoli have 2.1 times more Calcium, 7.5 times more Copper, 17.4 times more Magnesium, 19.1 times more Manganese, 19 times more Phosphorus, 15.3 times more Potassium, 18.4 times more Selenium and 368.4 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 300 kcal of Cereals ready-to-eat, RALSTON Corn Biscuits contain 3.3 times more Iron, 2.2 times more Sodium and 2.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 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 Frozen Chopped Broccoli have 75.9 times more Omega 3, 2.1 times more Sugars, more Fructose, 16.7 times more Fiber and 7 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Frozen Chopped 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 Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 6 in 300 calories.