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

Weight per 500 calories

• Cereals ready-to-eat, RALSTON Crispy Hexagons: 132g
• Frozen Chopped Broccoli: 1923g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	70.7% 92g	130g per day for Men 19-50 years
Sugars	25% 18g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	5.2% 1.98g	152% 57.7g	38g per day for Men 19-50 years
Protein	14% 7.84g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	184% 1657μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	199% 2.4mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	192% 2.5mg	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	319% 1274μg	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1300% 1560μg	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	1.06% 10.6mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	81% 0.73mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	5.03% 21mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	246% 5.65mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	45.5% 682mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.15% 5.37g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.