Comparing Nutrients in 5 ounces Boiled Spears Frozen Broccoli VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Boiled Spears Frozen Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.84% 7.6g	96% 125g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	15.3% 11g	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	NA	2.6% 1.9g	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	NA	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 6.53g	g per day for Men 19-50 years
Fiber	11% 4.25g	10% 3.83g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	155% 1391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	530% 6.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	186% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	208% 2.7mg	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	10.6% 42.5μg	253% 1012μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	317% 7.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	67.6% 405IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	12% 0.11mg	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	11% 0.86mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	5.85% 0.13mg	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	11% 78mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS RALSTON Corn Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli versus 5 oz of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Spears Frozen Broccoli vs RALSTON Corn Flakes:

• 5 ounces of Boiled Spears Frozen Broccoli have 2.8 times more Vitamin B5, 66 times more Vitamin E and more Vitamin K than RALSTON Corn Flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 19.2 times more Vitamin A, 81.5 times more Vitamin B1, 21.5 times more Vitamin B2, 45.9 times more Vitamin B3, 14.7 times more Vitamin B6, 23.8 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C and more Vitamin D than Boiled and Drained Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Boiled Spears Frozen Broccoli vs RALSTON Corn Flakes:

• 5 ounces of Boiled Spears Frozen Broccoli have 25.5 times more Calcium, 2.9 times more Magnesium, 3.4 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Zinc and 27.4 times more Water than RALSTON Corn Flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.7 times more Copper, 31.8 times more Iron and 23.8 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and RALSTON Corn Flakes contain similar levels of Selenium per five ounces.
• 5 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Spears Frozen Broccoli have 2.5 times more Omega 3 than RALSTON Corn Flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 13.7 times more Energy, 16.4 times more Carbohydrate, 5.3 times more Sugars and 1.9 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and RALSTON Corn Flakes offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of RALSTON Corn Flakes provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 6 in five ounces.