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

Weight per 300 calories

• Cereals ready-to-eat, RALSTON Crispy Hexagons: 79.2g
• Frozen Chopped Broccoli: 1154g

Cereals ready-to-eat, RALSTON Crispy Hexagons have 14.6 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, RALSTON Crispy Hexagons or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	42.4% 55g	130g per day for Men 19-50 years
Sugars	15% 11g	21.5% 15.6g	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	0.055% 0.04g	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	3.12% 1.2g	91% 34.6g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	110% 994μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.64% 0.18mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	115% 1.5mg	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	191% 765μg	193% 773μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	239% 5.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.2% 16.4mg	723% 651mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45.5% 273IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.63% 6.33mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	48.7% 0.44mg	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	276% 22mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	3% 12.7mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	147% 3.4mg	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	7.12% 50mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	3.17% 1.74μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	53.5% 5.9mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.087% 3.22g	28.5% 1055g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 1.7 times more Vitamin A, 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.5 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.7 times more Vitamin B5, 39.7 times more Vitamin C, 355.7 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 2.4 times more Iron and 1.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 102 times more Calcium, 4.2 times more Copper, 16.4 times more Magnesium, 6.6 times more Manganese, 11.6 times more Phosphorus, 13.8 times more Potassium, 18.6 times more Selenium and 327.6 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 1.2 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.4 times more Fat, 117.7 times more Omega 3, 1.4 times more Sugars, 242 times more Fructose, 29.2 times more Fiber and 6.9 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.