Comparing Nutrients in 14 ounces Cereals ready-to-eat, chocolate-flavored frosted puffed cornVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, chocolate-flavored frosted puffed corn

89%

Boiled Broccoli

23%

68%

14 oz ▼

Macro Nutrients

Cereals ready-to-eat, chocolate-flavored frosted puffed cornvs Boiled Broccoli

55.4%1607kcal

Energy

4.8%139kcal

1607 kcalvs139 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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14.3%14g

Fat

1.68%1.63g

14 gvs1.63 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12%3.8g

Saturated Fat

0.98%0.31g

3.8 gvs0.31 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2%0.032g

Omega 3

29.5%0.47g

0.032 gvs0.47 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.25%0.89g

Omega 6

1.2%0.2g

0.89 gvs0.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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266%346g

Carbohydrate

22%28.5g

346 gvs28.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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239%173g

Sugars

7.6%5.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

173 gvs5.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.05%2.94g

≤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]

NA gvs2.94 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.94g

NA gvs1.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.32g

NA gvs0.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.7%15g

Fiber

34.5%13g

15 gvs13 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.7%13.3g

Protein

17%9.45g

13.3 gvs9.45 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals ready-to-eat, chocolate-flavored frosted puffed cornvs Boiled Broccoli

584%5255μg

Vitamin A

34%306μg

RAE, retinol activity equivalents

5255 μgvs306 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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438%5.25mg

Vitamin B1

21%0.25mg

Thiamine

5.25 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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458%5.95mg

Vitamin B2

37.6%0.49mg

Riboflavin

5.95 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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438%70mg

Vitamin B3

13.7%2.2mg

Niacin, nicotinic acid, niacinamide

70 mgvs2.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8%0.4mg

Vitamin B5

49%2.44mg

Pantothenic acid

0.4 mgvs2.44 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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539%7mg

Vitamin B6

61%0.79mg

Pyridoxine

7 mgvs0.79 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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350%1401μg

Vitamin B9

107%429μg

Folates and Folic Acid

1401 μgvs429 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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875%21μg

Vitamin B12

0%0μg

Cobalamin

21 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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233%210mg

Vitamin C

286%258mg

Ascorbic acid

210 mgvs258 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.9%0.44mg

Vitamin E

38.4%5.75mg

Tocopherols and Tocotrienols

0.44 mgvs5.75 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2%2.4μg

Vitamin K

467%560μg

Phytomenadione or phylloquinone

2.4 μgvs560 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals ready-to-eat, chocolate-flavored frosted puffed cornvs Boiled Broccoli

27.8%278mg

Calcium

16%159mg

278 mgvs159 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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106%0.95mg

Copper

27%0.24mg

0.95 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.4%16μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs16 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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787%63mg

Iron

33.2%2.66mg

63 mgvs2.66 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%143mg

Magnesium

20%83.3mg

143 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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42.5%0.98mg

Manganese

33.5%0.77mg

0.98 mgvs0.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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80%560mg

Phosphorus

38%266mg

560 mgvs266 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20.5%699mg

Potassium

34.2%1163mg

699 mgvs1163 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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47%25.8μg

Selenium

11.5%6.35μg

25.8 μgvs6.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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141%2119mg

Sodium

11%163mg

2119 mgvs163 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.2%2.22mg

Zinc

16.2%1.8mg

2.22 mgvs1.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.37%13.6g

Water

9.57%354g

13.6 gvs354 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Boiled Broccoli:

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 17.2 times more Vitamin A, 21 times more Vitamin B1, 12.2 times more Vitamin B2, 31.9 times more Vitamin B3, 8.8 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 6.1 times more Vitamin B5, 13.2 times more Vitamin E and 235.2 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Boiled and Drained Broccoli have similar amounts of Vitamin C per 14 oz.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Boiled Broccoli:

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 1.8 times more Calcium, 3.9 times more Copper, 23.7 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 4.1 times more Selenium, 13 times more Sodium and 1.2 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.7 times more Potassium and 26.1 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.

Comparison of macro-nutrients per 14 ounces:

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 11.6 times more Energy, 8.5 times more Fat, 12.2 times more Saturated Fat, 4.4 times more Omega 6, 12.1 times more Carbohydrate, 31.4 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 14.9 times more Omega 3 than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Boiled and Drained Broccoli have similar amounts of Fiber per 14 oz.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Cereals ready-to-eat, chocolate-flavored frosted puffed cornVS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSBoiled BroccoliVS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSCereals ready-to-eat, chocolate-flavored frosted puffed cornVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Cereals ready-to-eat, chocolate-flavored frosted puffed cornVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: