Comparing Nutrients in 7 ounces Cereals ready-to-eat, RALSTON Crispy Hexagons VS Cooked Chopped Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	26% 752kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.93% 0.67g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	37.7% 27.4g	4.02% 2.9g	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	0.14% 0.099g	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	% 27g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	21% 11.8g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	277% 2492μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	313% 4.07mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	368% 4.8mg	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	479% 1917μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	599% 14.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.6% 41mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	7.5% 0.067mg	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	693% 55.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	56.3% 1.3mg	19.2% 0.44mg	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	18% 125mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	68.4% 1026mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	4.87% 180g	3700g per day for Men 19-50 years

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

• 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, 17.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 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 Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Cooked Chopped Frozen Broccoli:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 3.9 times more Copper, 45.8 times more Iron, 1.2 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 3.1 times more Selenium, 47 times more Sodium and 26.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.1 times more Calcium and 22.3 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 13.5 times more Energy, 25.9 times more Omega 6, 16.2 times more Carbohydrate, 9.4 times more Sugars and 1.9 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.2 times more Omega 3 and 2 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.