Comparing Nutrients in 7 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	26.2% 760kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0% 0g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.42% 0.58g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 171g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	33% 24g	3.7% 2.68g	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	1.67% 1.2g	2.27% 1.65g	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	% 1.3g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 20.4g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	250% 2254μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	339% 4.07mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	359% 57.5mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	296% 3.84mg	20% 0.26mg	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	301% 1203μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	451% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	142% 128mg	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	100% 601IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	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	0.99% 9.92mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	8.38% 0.075mg	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	812% 65mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	25.4% 0.58mg	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	27.8% 194mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	72% 1082mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON CRISP RICE VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, RALSTON CRISP RICE versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, RALSTON CRISP RICE vs Frozen Chopped Broccoli:

• 7 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 7 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 seven ounces.
• 7 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Cereals ready-to-eat, RALSTON CRISP RICE vs Frozen Chopped Broccoli:

• 7 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 7 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.
• 7 ounces of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 oz of Frozen Chopped Broccoli, Unprepared contain more Omega 3 and 4.3 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• 7 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Fiber
• 7 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 seven ounces.