Comparing Nutrients in 7 ounces Cereals ready-to-eat, chocolate-flavored frosted puffed cornVS Broccoli

Macros Ratio

Protein Fat Carbs

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

89%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

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

27.7%804kcal

Energy

2.33%67.5kcal

804 kcalvs67.5 kcal

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

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7.16%6.95g

Fat

0.76%0.73g

6.95 gvs0.73 g

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

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5.96%1.9g

Saturated Fat

0.71%0.23g

1.9 gvs0.23 g

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

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0.99%0.016g

Omega 3

7.8%0.13g

0.016 gvs0.13 g

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

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2.63%0.45g

Omega 6

0.57%0.097g

0.45 gvs0.097 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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133%173g

Carbohydrate

10%13g

173 gvs13 g

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

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120%86.7g

Sugars

4.65%3.37g

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

86.7 gvs3.37 g

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

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Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.2g

NA gvs0.2 g

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

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20%7.54g

Fiber

13.6%5.16g

7.54 gvs5.16 g

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

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12%6.63g

Protein

10%5.6g

6.63 gvs5.6 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 Broccoli

292%2627μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

2627 μgvs61.5 μg

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

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219%2.63mg

Vitamin B1

11.7%0.14mg

Thiamine

2.63 mgvs0.14 mg

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

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229%2.97mg

Vitamin B2

18%0.23mg

Riboflavin

2.97 mgvs0.23 mg

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

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219%35mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

35 mgvs1.27 mg

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

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4%0.2mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.2 mgvs1.14 mg

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

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269%3.5mg

Vitamin B6

26.7%0.35mg

Pyridoxine

3.5 mgvs0.35 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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175%701μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

701 μgvs125 μg

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

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437%10.5μg

Vitamin B12

0%0μg

Cobalamin

10.5 μgvs0 μg

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

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117%105mg

Vitamin C

197%177mg

Ascorbic acid

105 mgvs177 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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1.46%0.22mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

0.22 mgvs1.55 mg

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

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0.99%1.2μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

1.2 μgvs202 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 Broccoli

14%139mg

Calcium

9.33%93mg

139 mgvs93 mg

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

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53%0.48mg

Copper

11%0.097mg

0.48 mgvs0.097 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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394%31.5mg

Iron

18%1.45mg

31.5 mgvs1.45 mg

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

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17%71.4mg

Magnesium

9.92%41.7mg

71.4 mgvs41.7 mg

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

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21.2%0.49mg

Manganese

18%0.42mg

0.49 mgvs0.42 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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40%280mg

Phosphorus

18.7%131mg

280 mgvs131 mg

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

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10.3%349mg

Potassium

18.4%627mg

349 mgvs627 mg

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

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23.5%13μg

Selenium

9.02%4.96μg

13 μgvs4.96 μg

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

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70.6%1060mg

Sodium

4.37%65.5mg

1060 mgvs65.5 mg

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

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10%1.1mg

Zinc

7.4%0.81mg

1.1 mgvs0.81 mg

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

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0.18%6.8g

Water

4.8%177g

6.8 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Broccoli:

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 42.7 times more Vitamin A, 18.6 times more Vitamin B1, 12.8 times more Vitamin B2, 27.6 times more Vitamin B3, 10.1 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains 5.7 times more Vitamin B5, 1.7 times more Vitamin C, 7.1 times more Vitamin E and 169.3 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Raw Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Broccoli:

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 1.5 times more Calcium, 4.9 times more Copper, 21.7 times more Iron, 1.7 times more Magnesium, 2.1 times more Phosphorus, 2.6 times more Selenium, 16.2 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 1.8 times more Potassium and 26.1 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Raw Broccoli have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 11.9 times more Energy, 9.5 times more Fat, 8.4 times more Saturated Fat, 4.6 times more Omega 6, 13.1 times more Carbohydrate, 25.7 times more Sugars and 1.5 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 7.9 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 Raw Broccoli have similar amounts of Protein per 7 oz.
Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cereals ready-to-eat, chocolate-flavored frosted puffed cornVS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSBroccoliVS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOSCereals ready-to-eat, chocolate-flavored frosted puffed cornVS Boiled BroccoliBroccoliVS Boiled Broccoli

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Comparing Nutrients in 7 ounces Cereals ready-to-eat, chocolate-flavored frosted puffed cornVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: