Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS RALSTON Wheat Bran flakes

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• RALSTON Wheat Bran flakes: 25.6g

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 15 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or RALSTON Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Frozen Chopped Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	6.07% 4.4g	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	4.4% 3.2g	0.8% 0.58g	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	% 2.9g	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 3.2g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	11.4% 4.33g	38g per day for Men 19-50 years
Protein	19.3% 11g	4.67% 2.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	153% 7.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	134% 1.74mg	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	64.4% 258μg	88.4% 354μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	221% 5.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	241% 217mg	68.3% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.7% 88.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	138% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	0.58% 0.69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	21.5% 215mg	1.15% 11.5mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	9.83% 0.088mg	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	39% 3.1mg	217% 17.4mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	11.6% 48.7mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	38.7% 0.89mg	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	27.5% 192mg	19.5% 137mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	4.3% 2.36μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.018% 0.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs RALSTON Wheat Bran flakes:

• Frozen Chopped Broccoli, Unprepared has 1.5 times more Vitamin A, 3.5 times more Vitamin C and 450.6 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 5.9 times more Vitamin B1, 5.1 times more Vitamin B2, 12.8 times more Vitamin B3, 7.1 times more Vitamin B5, 3.5 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs RALSTON Wheat Bran flakes:

• Frozen Chopped Broccoli, Unprepared has 18.7 times more Calcium, 1.7 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 5 times more Potassium, 4.6 times more Selenium and 542.3 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 5.6 times more Iron, 1.6 times more Sodium and 8.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 calories:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Fat, 18.1 times more Omega 3, 5.5 times more Fructose, 2.7 times more Fiber and 4.1 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 2.8 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.