Comparing Nutrients in 300 calories Cereals ready-to-eat, RALSTON Corn BiscuitsVS Broccoli

Weight per 300 calories

Cereals ready-to-eat, RALSTON Corn Biscuits

79.8g

Broccoli

882g

Cereals ready-to-eat, RALSTON Corn Biscuits have 11.1 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, RALSTON Corn Biscuits or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, RALSTON Corn Biscuits

91%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, RALSTON Corn Biscuitsvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.86%0.84g

Fat

3.37%3.26g

0.84 gvs3.26 g

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

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0.48%0.15g

Saturated Fat

3.14%1g

0.15 gvs1 g

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

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1%0.016g

Omega 3

34.7%0.56g

0.016 gvs0.56 g

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

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1.53%0.26g

Omega 6

2.54%0.43g

0.26 gvs0.43 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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52.7%68.4g

Carbohydrate

45%58.6g

68.4 gvs58.6 g

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

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10.5%7.6g

Sugars

20.7%15g

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

7.6 gvs15 g

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

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0%0g

Fructose

8.28%6g

≤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]

0 gvs6 g

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

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%0g

Glucose

%4.32g

0 gvs4.32 g

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

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%7.6g

Sucrose

%0.88g

7.6 gvs0.88 g

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

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5.46%2.07g

Fiber

60.4%23g

2.07 gvs23 g

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

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8.3%4.65g

Protein

44.4%25g

4.65 gvs25 g

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

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Vitamins

Cereals ready-to-eat, RALSTON Corn Biscuitsvs Broccoli

97%871μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

871 μgvs274 μg

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

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101%1.2mg

Vitamin B1

52.2%0.63mg

Thiamine

1.2 mgvs0.63 mg

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

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104%1.35mg

Vitamin B2

79.4%1.03mg

Riboflavin

1.35 mgvs1.03 mg

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

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109%17.4mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

17.4 mgvs5.64 mg

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

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1.87%0.093mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.093 mgvs5.06 mg

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

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137%1.78mg

Vitamin B6

119%1.54mg

Pyridoxine

1.78 mgvs1.54 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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133%532μg

Vitamin B9

139%556μg

Folates and Folic Acid

532 μgvs556 μg

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

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166%4μg

Vitamin B12

0%0μg

Cobalamin

4 μgvs0 μg

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

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16.4%14.8mg

Vitamin C

875%787mg

Ascorbic acid

14.8 mgvs787 mg

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

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44.3%266IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

266 IUvs0 IU

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

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0.53%0.08mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.08 mgvs6.9 mg

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

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0%0μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

0 μgvs896 μg

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

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Minerals

Cereals ready-to-eat, RALSTON Corn Biscuitsvs Broccoli

30%302mg

Calcium

41.5%415mg

302 mgvs415 mg

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

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6.47%0.058mg

Copper

48%0.43mg

0.058 mgvs0.43 mg

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

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Fluoride

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

NA μgvsNA μg

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

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383%30.6mg

Iron

80.5%6.44mg

30.6 mgvs6.44 mg

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

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2.85%12mg

Magnesium

44%185mg

12 mgvs185 mg

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

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7.74%0.18mg

Manganese

80.6%1.85mg

0.18 mgvs1.85 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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4.33%30.3mg

Phosphorus

83%582mg

30.3 mgvs582 mg

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

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4.7%160mg

Potassium

82%2788mg

160 mgvs2788 mg

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

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3.2%1.76μg

Selenium

40%22μg

1.76 μgvs22 μg

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

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40.8%612mg

Sodium

19.4%291mg

612 mgvs291 mg

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

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124%13.7mg

Zinc

33%3.6mg

13.7 mgvs3.6 mg

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

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0.077%2.86g

Water

21.3%788g

2.86 gvs788 g

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

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Lets compare vitamin content per 300 calories of Cereals ready-to-eat, RALSTON Corn Biscuits vs Broccoli:

Cereals ready-to-eat, RALSTON Corn Biscuits have 3.2 times more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 3.1 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Broccoli.
While Raw Broccoli contains 54.2 times more Vitamin B5, 53.3 times more Vitamin C, 86.3 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
Both Cereals ready-to-eat, RALSTON Corn Biscuits and Raw Broccoli have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, RALSTON Corn Biscuits vs Broccoli:

Cereals ready-to-eat, RALSTON Corn Biscuits have 4.8 times more Iron, 2.1 times more Sodium and 3.8 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Calcium, 7.4 times more Copper, 15.5 times more Magnesium, 10.4 times more Manganese, 19.2 times more Phosphorus, 17.5 times more Potassium, 12.6 times more Selenium and 275.1 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli contains 3.9 times more Fat, 6.5 times more Saturated Fat, 34.8 times more Omega 3, 2 times more Sugars, more Fructose, 11.1 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
Both Cereals ready-to-eat, RALSTON Corn Biscuits and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, RALSTON Corn BiscuitsVS RALSTON Corn FlakesBroccoliVS RALSTON Corn FlakesCereals ready-to-eat, RALSTON Corn BiscuitsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, RALSTON Corn BiscuitsVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, RALSTON Corn Biscuits or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: