Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Frozen Chopped Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	134% 175g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	21.5% 15.6g	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	2.27% 1.65g	3.67% 2.66g	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	% 1.5g	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.15g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14% 5.36g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	216% 1947μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	741% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	291% 3.8mg	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	33.2% 133μg	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	95% 568IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	11% 111mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	16.5% 0.15mg	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	20% 1.6mg	481% 38.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	8.2% 0.19mg	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	14% 99mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.18% 6.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS RALSTON Corn Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs RALSTON Corn Flakes:

• 7 ounces of Frozen Chopped Broccoli have 2.8 times more Vitamin B5, 61 times more Vitamin E and more Vitamin K than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 18.9 times more Vitamin A, 84.6 times more Vitamin B1, 18.1 times more Vitamin B2, 44.8 times more Vitamin B3, 14.7 times more Vitamin B6, 10.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and RALSTON Corn Flakes provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs RALSTON Corn Flakes:

• 7 ounces of Frozen Chopped Broccoli have 28 times more Calcium, 2.6 times more Magnesium, 3.1 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium, 1.3 times more Selenium, 2.4 times more Zinc and 27.6 times more Water than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 2 times more Copper, 24 times more Iron and 23.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 6.2 times more Omega 3 than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 14.8 times more Energy, 18.4 times more Carbohydrate, 5.8 times more Sugars and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and RALSTON Corn Flakes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of RALSTON Corn Flakes provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 6 in seven ounces.