Comparing Nutrients in 7 ounces Cereals ready-to-eat, RALSTON CRISP RICE VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Broccoli	Recommended Dietary Allowance
Energy	26.2% 760kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.42% 0.58g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 171g	10% 13g	130g per day for Men 19-50 years
Sugars	33% 24g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 20.4g	% 0.2g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Broccoli	Recommended Dietary Allowance
Vitamin A	250% 2254μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	339% 4.07mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	359% 57.5mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	296% 3.84mg	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	Broccoli	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	11% 0.097mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	27.8% 194mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	72% 1082mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	4.8% 177g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON CRISP RICE have 36.6 times more Vitamin A, 28.9 times more Vitamin B1, 11 times more Vitamin B2, 45.3 times more Vitamin B3, 11.1 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin B5, 1.4 times more Vitamin C, 13 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.

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

• Cereals ready-to-eat, RALSTON CRISP RICE have 3 times more Copper, 44.8 times more Iron, 5.2 times more Manganese, 1.5 times more Phosphorus, 7.2 times more Selenium, 16.5 times more Sodium and 3.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 9.4 times more Calcium, 3 times more Potassium and 24.7 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and Raw Broccoli have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, RALSTON CRISP RICE have 11.3 times more Energy, 3.4 times more Fat, 3.2 times more Saturated Fat, 6 times more Omega 6, 13 times more Carbohydrate, 7.1 times more Sugars and 2.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 and 3.7 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.