Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	1.27% 37kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	94% 122g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	18.6% 13.5g	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	1.62% 1.18g	0% 0g	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	% 1.06g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 13.5g	g per day for Men 19-50 years
Fiber	11% 4.25g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	7.1% 4g	14.8% 8.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	172% 1548μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	180% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	243% 3.16mg	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	23.7% 95μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	29% 26.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	78.7% 472IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	53.6% 536mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	11.5% 0.1mg	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	14.4% 1.15mg	680% 54.4mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	13.7% 0.32mg	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	10% 71mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	72.5% 1087mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	221% 24.3mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals ready-to-eat, RALSTON Corn Biscuits per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 5 ounces of Frozen Chopped Broccoli have 2.4 times more Vitamin B5, 3 times more Vitamin C, 12.2 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 21 times more Vitamin A, 28.7 times more Vitamin B1, 17.7 times more Vitamin B2, 46.5 times more Vitamin B3, 17.2 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Selenium and 25.5 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 6.8 times more Calcium, 1.9 times more Copper, 47.4 times more Iron, 32 times more Sodium and 35.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, RALSTON Corn Biscuits contain similar levels of Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 5.3 times more Omega 3 than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Biscuits contain 14.5 times more Energy, 17.9 times more Carbohydrate, 7 times more Sugars and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, RALSTON Corn Biscuits offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 5 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 6 in five ounces.