Comparing Nutrients in 500 calories Cereals ready-to-eat, RALSTON CRISP RICE VS Broccoli

Weight per 500 calories

• Cereals ready-to-eat, RALSTON CRISP RICE: 131g
• Broccoli: 1471g

Cereals ready-to-eat, RALSTON CRISP RICE have 11.3 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 500 calories - Cereals ready-to-eat, RALSTON CRISP RICE or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	75% 98g	130g per day for Men 19-50 years
Sugars	22% 16g	34.5% 25g	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	1.1% 0.8g	13.8% 10g	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	% 0.86g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 13.4g	% 1.47g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	101% 38.2g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Broccoli	Recommended Dietary Allowance
Vitamin A	165% 1483μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	223% 2.68mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.28% 0.41mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.53mg	198% 2.57mg	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	198% 791μg	232% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	296% 7.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 84.2mg	1458% 1312mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	66% 396IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.52% 0.078mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	Broccoli	Recommended Dietary Allowance
Calcium	0.65% 6.53mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	80% 0.72mg	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	534% 42.7mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	7.15% 30mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	62.4% 1.44mg	134% 3.1mg	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	18.3% 128mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	4.07% 138mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	42.7% 23.5μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	47.4% 711mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, RALSTON CRISP RICE vs Broccoli:

• Cereals ready-to-eat, RALSTON CRISP RICE have 3.3 times more Vitamin A, 2.6 times more Vitamin B1, 4 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 20.4 times more Vitamin B5, 15.6 times more Vitamin C, 146.4 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, RALSTON CRISP RICE vs Broccoli:

• Cereals ready-to-eat, RALSTON CRISP RICE have 4 times more Iron and 1.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 105.9 times more Calcium, 3.7 times more Copper, 10.3 times more Magnesium, 2.2 times more Manganese, 7.6 times more Phosphorus, 33.6 times more Potassium, 1.6 times more Selenium, 3.6 times more Zinc and 277.9 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli contains 3.3 times more Fat, 3.6 times more Saturated Fat, more Omega 3, 1.6 times more Sugars, 12.6 times more Fructose, 41.8 times more Fiber and 4.7 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.