Comparing Nutrients in 5 ounces Boiled BroccoliVS Cereals ready-to-eat, RALSTON Crispy Hexagons

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Cereals ready-to-eat, RALSTON Crispy Hexagons

92%

5 oz ▼

Macro Nutrients

Boiled Broccolivs Cereals ready-to-eat, RALSTON Crispy Hexagons

1.7%49.6kcal

Energy

18.5%537kcal

49.6 kcalvs537 kcal

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

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0.6%0.58g

Fat

1.4%1.35g

0.58 gvs1.35 g

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

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0.35%0.11g

Saturated Fat

1.16%0.37g

0.11 gvs0.37 g

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

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10.5%0.17g

Omega 3

1.15%0.018g

0.17 gvs0.018 g

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

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0.43%0.072g

Omega 6

2.8%0.48g

0.072 gvs0.48 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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7.83%10g

Carbohydrate

95%123g

10 gvs123 g

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

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2.7%1.97g

Sugars

27%19.5g

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

1.97 gvs19.5 g

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

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1.45%1.05g

Fructose

0.098%0.071g

≤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]

1.05 gvs0.071 g

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

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%0.69g

Glucose

%0g

0.69 gvs0 g

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

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%0.11g

Sucrose

%19.4g

0.11 gvs19.4 g

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

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12.3%4.68g

Fiber

5.6%2.13g

4.68 gvs2.13 g

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

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6.02%3.37g

Protein

15%8.4g

3.37 gvs8.4 g

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

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Vitamins

Boiled Broccolivs Cereals ready-to-eat, RALSTON Crispy Hexagons

12%109μg

Vitamin A

198%1780μg

RAE, retinol activity equivalents

109 μgvs1780 μg

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

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7.44%0.089mg

Vitamin B1

214%2.57mg

Thiamine

0.089 mgvs2.57 mg

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

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13.4%0.17mg

Vitamin B2

224%2.9mg

Riboflavin

0.17 mgvs2.9 mg

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

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4.9%0.78mg

Vitamin B3

214%34.2mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs34.2 mg

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

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17.5%0.87mg

Vitamin B5

6.52%0.33mg

Pantothenic acid

0.87 mgvs0.33 mg

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

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22%0.28mg

Vitamin B6

263%3.42mg

Pyridoxine

0.28 mgvs3.42 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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38.3%153μg

Vitamin B9

342%1369μg

Folates and Folic Acid

153 μgvs1369 μg

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

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0%0μg

Vitamin B12

428%10.3μg

Cobalamin

0 μgvs10.3 μg

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

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102%92mg

Vitamin C

32.6%29.3mg

Ascorbic acid

92 mgvs29.3 mg

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

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0%0IU

Vitamin D

81.5%489IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs489 IU

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

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13.7%2.06mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

2.06 mgvs0.071 mg

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

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167%200μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

200 μgvs0 μg

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

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Minerals

Boiled Broccolivs Cereals ready-to-eat, RALSTON Crispy Hexagons

5.67%56.7mg

Calcium

1.13%11.3mg

56.7 mgvs11.3 mg

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

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9.6%0.086mg

Copper

20.6%0.19mg

0.086 mgvs0.19 mg

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

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0.14%5.67μg

Fluoride

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

5.67 μgvsNA μg

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

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12%0.95mg

Iron

495%39.6mg

0.95 mgvs39.6 mg

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

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7.1%29.8mg

Magnesium

5.4%22.7mg

29.8 mgvs22.7 mg

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

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12%0.27mg

Manganese

40.2%0.93mg

0.27 mgvs0.93 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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13.6%95mg

Phosphorus

12.8%89.3mg

95 mgvs89.3 mg

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

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12.2%415mg

Potassium

9.34%318mg

415 mgvs318 mg

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

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4.12%2.27μg

Selenium

5.67%3.1μg

2.27 μgvs3.1 μg

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

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3.87%58mg

Sodium

49%733mg

58 mgvs733 mg

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

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5.8%0.64mg

Zinc

96%10.5mg

0.64 mgvs10.5 mg

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

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3.4%127g

Water

0.16%5.77g

127 gvs5.77 g

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

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Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

Boiled and Drained Broccoli has 2.7 times more Vitamin B5, 3.1 times more Vitamin C, 29 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 16.3 times more Vitamin A, 28.7 times more Vitamin B1, 16.7 times more Vitamin B2, 43.6 times more Vitamin B3, 12.1 times more Vitamin B6, 8.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.

Comparing minerals per 5 ounces for Boiled Broccoli vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

Boiled and Drained Broccoli has 5 times more Calcium, 1.3 times more Magnesium, 1.3 times more Potassium and 21.9 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 2.1 times more Copper, 41.7 times more Iron, 3.4 times more Manganese, 1.4 times more Selenium, 12.6 times more Sodium and 16.5 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained Broccoli has 9.2 times more Omega 3, 14.8 times more Fructose and 2.2 times more Fiber than Cereals ready-to-eat, RALSTON Crispy Hexagons.
While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 10.8 times more Energy, 6.6 times more Omega 6, 12.1 times more Carbohydrate, 9.9 times more Sugars and 2.5 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled BroccoliVS Frozen Chopped BroccoliCereals ready-to-eat, RALSTON Crispy HexagonsVS Frozen Chopped BroccoliBoiled BroccoliVS Cereals, MALT-O-MEAL, original, plain, prepared with water, without saltCereals ready-to-eat, RALSTON Crispy HexagonsVS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

Compare Foods

Comparing Nutrients in 5 ounces Boiled BroccoliVS Cereals ready-to-eat, RALSTON Crispy Hexagons

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: