Comparing Nutrients in 5 ounces Cereals ready-to-eat, RALSTON Crispy Hexagons VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	18.5% 537kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	27% 19.5g	2.87% 2.1g	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	0.098% 0.071g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	11% 4.25g	38g per day for Men 19-50 years
Protein	15% 8.4g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	198% 1780μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	214% 2.57mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	224% 2.9mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.2mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	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	342% 1369μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	428% 10.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.6% 29.3mg	63% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	81.5% 489IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.071mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	6.77% 0.061mg	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	495% 39.6mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.93mg	20% 0.46mg	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	12.8% 89.3mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	49% 733mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON Crispy Hexagons VS Boiled Spears Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons versus 5 oz of Boiled Spears Frozen 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 Crispy Hexagons vs Boiled Spears Frozen Broccoli:

• 5 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have 24.6 times more Vitamin A, 32.9 times more Vitamin B1, 25.3 times more Vitamin B2, 52.7 times more Vitamin B3, 18.6 times more Vitamin B6, 32.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 1.9 times more Vitamin C, 26.4 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 Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Boiled Spears Frozen Broccoli:

• 5 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have 3 times more Copper, 45.8 times more Iron, 2 times more Manganese, 1.2 times more Potassium, 21.5 times more Sodium and 24.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 6.4 times more Calcium and 22.3 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Boiled Spears Frozen Broccoli contain similar levels of Magnesium, Phosphorus and Selenium per five ounces.
• 5 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have 13.5 times more Energy, 16.2 times more Carbohydrate, 9.4 times more Sugars and 1.9 times more Protein than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 3.2 times more Omega 3 and 2 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 5 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.