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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	26% 752kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	3.93% 0.67g	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% 172g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	37.7% 27.4g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	% 27g	% 0.3g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	21% 11.8g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	277% 2492μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	313% 4.07mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	368% 4.8mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.6% 16mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	693% 55.4mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	56.3% 1.3mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	68.4% 1026mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON Crispy Hexagons VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have 5.5 times more Vitamin A, 10.7 times more Vitamin B1, 14.7 times more Vitamin B2, 12 times more Vitamin B3, 11 times more Vitamin B6, 13.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 1.9 times more Vitamin B5, 1.8 times more Vitamin C, 50.6 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have 1.7 times more Copper, 22 times more Iron, 1.7 times more Manganese, 1.7 times more Selenium, 9.2 times more Sodium and 13.8 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 14.8 times more Calcium, 1.7 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 22.5 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have 15.2 times more Energy, 27.8 times more Carbohydrate, 22.2 times more Sugars and 1.6 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 15.5 times more Omega 3 and 1.9 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.