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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, RALSTON TASTEEOS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	27% 784kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	5.74% 1.84g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	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	116% 151g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	9.77% 7.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	38% 21.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON TASTEEOS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	236% 2125μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	221% 2.66mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	273% 3.54mg	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	354% 1417μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	443% 10.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47% 42.5mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	95% 568IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.85mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON TASTEEOS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	71% 708mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	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	797% 63.8mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	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	152% 1064mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	170% 93μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	4.87% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, RALSTON TASTEEOS versus 7 oz of Cooked Chopped Frozen 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 TASTEEOS vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Cereals ready-to-eat, RALSTON TASTEEOS have 21 times more Vitamin A, 24.3 times more Vitamin B1, 18.7 times more Vitamin B2, 39 times more Vitamin B3, 1.4 times more Vitamin B5, 13.7 times more Vitamin B6, 12.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.9 times more Vitamin C, 3.1 times more Vitamin E and 67.8 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.
• 7 ounces of Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin K
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 7 ounces of Cereals ready-to-eat, RALSTON TASTEEOS have 10.8 times more Calcium, 12.6 times more Copper, 52.7 times more Iron, 11 times more Magnesium, 12.1 times more Manganese, 10.9 times more Phosphorus, 4.3 times more Potassium, 67.1 times more Selenium, 51.9 times more Sodium and 47.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 24.7 times more Water than Cereals ready-to-eat, RALSTON TASTEEOS.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, RALSTON TASTEEOS have 14.1 times more Energy, 44.7 times more Fat, 51.4 times more Saturated Fat, 1.4 times more Omega 3, 132.2 times more Omega 6, 14.2 times more Carbohydrate, 2.4 times more Sugars, 3.6 times more Fiber and 3.5 times more Protein than Cooked Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6