Comparing Nutrients in 500 calories RALSTON Corn Flakes VS Frozen Broccoli Spears

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• Frozen Broccoli Spears: 1724g

RALSTON Corn Flakes have 13.2 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - RALSTON Corn Flakes or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	RALSTON Corn Flakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	71% 92g	130g per day for Men 19-50 years
Sugars	14% 10.2g	35% 25.3g	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	2.4% 1.74g	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	% 1.93g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	9.25% 3.5g	136% 51.7g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	142% 1277μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	486% 5.84mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	232% 3mg	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	232% 930μg	405% 1621μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	291% 6.98μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 84.6mg	1308% 1178mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	62% 372IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.17% 0.026mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	69% 0.62mg	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	316% 25.3mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	5.38% 0.12mg	192% 4.4mg	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	6.14% 43mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	42% 1561g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - RALSTON Corn Flakes or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of RALSTON Corn Flakes vs Frozen Broccoli Spears:

• 500 calories of RALSTON Corn Flakes have 1.3 times more Vitamin A, 4.7 times more Vitamin B1, 3.4 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 32.4 times more Vitamin B5, 1.7 times more Vitamin B9, 13.9 times more Vitamin C, 893.8 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• 500 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for RALSTON Corn Flakes vs Frozen Broccoli Spears:

• 500 calories of RALSTON Corn Flakes have 2 times more Iron and 2.5 times more Sodium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 271.4 times more Calcium, 6.4 times more Copper, 30.3 times more Magnesium, 35.7 times more Manganese, 23.7 times more Phosphorus, 30.9 times more Potassium, 11.4 times more Selenium, 22.5 times more Zinc and 362.2 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 500 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of RALSTON Corn Flakes have 1.2 times more Carbohydrate than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 97.4 times more Omega 3, 2.5 times more Sugars, 14.7 times more Fiber and 6.9 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Fiber
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.