Comparing Nutrients in 500 calories Cereals ready-to-eat, RALSTON Corn Biscuits VS Broccoli Raab

Weight per 500 calories

• Cereals ready-to-eat, RALSTON Corn Biscuits: 133g
• Broccoli Raab: 2273g

Cereals ready-to-eat, RALSTON Corn Biscuits have 17.1 times more energy per 100g than Broccoli Raab. It has high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, RALSTON Corn Biscuits or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	1.66% 0.027g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.43g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.8% 114g	50% 64.8g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	12% 8.64g	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% 0g	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 2.5g	g per day for Men 19-50 years
Fiber	9.1% 3.46g	161% 61.4g	38g per day for Men 19-50 years
Protein	14% 7.75g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	161% 1452μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2.02mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	299% 3.9mg	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	222% 887μg	472% 1886μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	277% 6.65μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	510% 459mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	74% 443IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.89% 0.13mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Corn Biscuits	Broccoli Raab	Recommended Dietary Allowance
Calcium	50.3% 503mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	106% 0.95mg	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	638% 51mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	4.75% 20mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	390% 8.98mg	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	7.2% 50.5mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.93μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	207% 22.8mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.77g	57% 2103g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, RALSTON Corn Biscuits VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, RALSTON Corn Biscuits or Broccoli Raab?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits vs Broccoli Raab:

• 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits have more Vitamin B12 and more Vitamin D than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 2.1 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 47 times more Vitamin B5, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9, 18.7 times more Vitamin C, 276.9 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Broccoli Raab provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• 500 calories of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Cereals ready-to-eat, RALSTON Corn Biscuits vs Broccoli Raab:

• 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits have 1.4 times more Sodium and 1.3 times more Zinc than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 4.9 times more Calcium, 9.8 times more Copper, 25.1 times more Magnesium, 30.3 times more Manganese, 32.8 times more Phosphorus, 16.7 times more Potassium, 7.8 times more Selenium and 440.6 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Broccoli Raab contain similar levels of Iron per 500 calories.
• 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits lack sufficient amounts of Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits have 1.8 times more Carbohydrate and 1.5 times more Sugars than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 8 times more Fat, 161.5 times more Omega 3, 17.7 times more Fiber and 9.3 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3 and Fiber
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.