Comparing Nutrients in 100 grams Cereals ready-to-eat, RALSTON CRISP RICE VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	13.2% 383kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.16% 0.052g	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	1.72% 0.29g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.3% 86.2g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	16.7% 12g	2.03% 1.47g	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	0.84% 0.61g	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	% 0.66g	NA	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	7.9% 3g	38g per day for Men 19-50 years
Protein	12% 6.7g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	126% 1136μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.34% 0.32mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	13.5% 0.18mg	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	152% 606μg	23.5% 94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	227% 5.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71.7% 64.5mg	76% 68.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	50.5% 303IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.5% 5mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	4% 0.036mg	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	409% 32.7mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	11% 0.26mg	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	14% 98mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	3.1% 106mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	36.3% 545mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.098% 3.62g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON CRISP RICE VS Frozen Broccoli Spears per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, RALSTON CRISP RICE versus 100 g of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, RALSTON CRISP RICE vs Frozen Broccoli Spears:

• 100 grams of Cereals ready-to-eat, RALSTON CRISP RICE have 19.9 times more Vitamin A, 28.5 times more Vitamin B1, 11.3 times more Vitamin B2, 62.7 times more Vitamin B3, 1.3 times more Vitamin B5, 11.1 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 22.5 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 Broccoli Spears provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 100 grams for Cereals ready-to-eat, RALSTON CRISP RICE vs Frozen Broccoli Spears:

• 100 grams of Cereals ready-to-eat, RALSTON CRISP RICE have 4.1 times more Copper, 45.5 times more Iron, 1.4 times more Magnesium, 4.3 times more Manganese, 1.7 times more Phosphorus, 9.5 times more Selenium, 32.1 times more Sodium and 3.8 times more Zinc than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 8.2 times more Calcium, 2.4 times more Potassium and 25 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• 100 grams of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, RALSTON CRISP RICE have 13.2 times more Energy, 16.1 times more Carbohydrate, 8.2 times more Sugars and 2.2 times more Protein than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain more Omega 3 and 4.3 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• 100 grams of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Fiber
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 grams.