Comparing Nutrients in 300 calories Cereals ready-to-eat, RALSTON TASTEEOS VS Broccoli

Weight per 300 calories

• Cereals ready-to-eat, RALSTON TASTEEOS: 76g
• Broccoli: 882g

Cereals ready-to-eat, RALSTON TASTEEOS have 11.6 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, RALSTON TASTEEOS or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, RALSTON TASTEEOS	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.07g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	7.68% 1.3g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.7g	45% 58.6g	130g per day for Men 19-50 years
Sugars	3.74% 2.7g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	21.4% 8.13g	60.4% 23g	38g per day for Men 19-50 years
Protein	14.5% 8.13g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON TASTEEOS	Broccoli	Recommended Dietary Allowance
Vitamin A	90% 813μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.7% 1mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.7% 1.15mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.8% 13.6mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.97% 0.3mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	119% 1.54mg	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	136% 542μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	170% 4.07μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16.3mg	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	36.2% 217IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.18% 0.33mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.82% 0.99μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON TASTEEOS	Broccoli	Recommended Dietary Allowance
Calcium	27% 271mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	48% 0.43mg	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	305% 24.4mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	80.6% 1.85mg	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	58% 407mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	13.6% 461mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	29% 434mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	21.3% 788g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON TASTEEOS have 3 times more Vitamin A, 1.6 times more Vitamin B1, 2.4 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 16.9 times more Vitamin B5, 48.4 times more Vitamin C, 21.1 times more Vitamin E and 908 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 300 kcal.

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

• Cereals ready-to-eat, RALSTON TASTEEOS have 3.8 times more Iron, 1.6 times more Selenium, 1.5 times more Sodium and 2.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 6 times more Potassium and 281.9 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Raw Broccoli have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, RALSTON TASTEEOS have 1.2 times more Fat and 3 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Saturated Fat, 12.2 times more Omega 3, 5.5 times more Sugars, 2.8 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, RALSTON TASTEEOS.
• Both Cereals ready-to-eat, RALSTON TASTEEOS and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, RALSTON TASTEEOS as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.