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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	18.7% 543kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.44% 0.42g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	23.7% 17g	2.64% 1.9g	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	1.2% 0.86g	1.62% 1.18g	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	% 0.94g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 14.6g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	11% 4.25g	38g per day for Men 19-50 years
Protein	17% 9.5g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	179% 1610μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.83mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.75mg	14% 0.18mg	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	215% 859μg	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	322% 7.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 91mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	71.6% 429IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.57% 0.085mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	6% 0.054mg	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	580% 46.4mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	67.8% 1.56mg	18% 0.42mg	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	20% 139mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	51.5% 773mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.84mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	3.5% 130g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have 21.8 times more Vitamin A, 38.7 times more Vitamin B1, 13.4 times more Vitamin B2, 61.6 times more Vitamin B3, 14.9 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 20.3 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 and Vitamin C per five ounces.
• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have 3.9 times more Copper, 40.4 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 2 times more Phosphorus, 6.4 times more Selenium, 22.7 times more Sodium and 2.7 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 11.2 times more Calcium, 2 times more Potassium and 25.3 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have 14.7 times more Energy, 18 times more Carbohydrate, 9 times more Sugars and 2.4 times more Protein than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Omega 3 and 4.3 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Fiber
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in five ounces.