Comparing Nutrients in 500 calories Cereals ready-to-eat, RALSTON Crispy Hexagons VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Cereals ready-to-eat, RALSTON Crispy Hexagons: 132g
• Cooked Chopped Frozen Broccoli: 1786g

Cereals ready-to-eat, RALSTON Crispy Hexagons have 13.5 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, RALSTON Crispy Hexagons or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	73.5% 96g	130g per day for Men 19-50 years
Sugars	25% 18g	36.2% 26.3g	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	0.091% 0.066g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	5.2% 1.98g	141% 53.6g	38g per day for Men 19-50 years
Protein	14% 7.84g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	184% 1657μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	199% 2.4mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	179% 2.32mg	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	319% 1274μg	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	398% 9.55μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.3% 27.3mg	796% 716mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	76% 455IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.44% 0.066mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	67.5% 0.61mg	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	461% 37mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	5.03% 21mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	173% 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	12% 83mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	45.5% 682mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.15% 5.37g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Cooked Chopped Frozen Broccoli:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 1.8 times more Vitamin A, 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 3.9 times more Vitamin B3, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 16.1 times more Vitamin B5, 26.2 times more Vitamin C, 357.3 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.

Comparing minerals per 500 calories for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Cooked Chopped Frozen Broccoli:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 3.4 times more Iron, 3.5 times more Sodium and 2 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 55.8 times more Calcium, 3.5 times more Copper, 11 times more Magnesium, 4.6 times more Manganese, 10.5 times more Phosphorus, 8.6 times more Potassium, 4.3 times more Selenium and 301.7 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli contains 43.7 times more Omega 3, 1.4 times more Sugars, 27.1 times more Fiber and 7.1 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.