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

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• RALSTON Wheat Bran flakes: 25.6g

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 13.4 times more energy per unit of mass than Frozen Broccoli Spears, which is high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or RALSTON Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Frozen Broccoli Spears	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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% 5.07g	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	NA	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	NA	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 3.2g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	11.4% 4.33g	38g per day for Men 19-50 years
Protein	19% 10.6g	4.67% 2.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	22% 197μg	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	153% 7.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	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	81% 324μg	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	262% 236mg	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% 4.66mg	138% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0.58% 0.69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	14% 141mg	1.15% 11.5mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	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	31% 2.5mg	217% 17.4mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	11.6% 48.7mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	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	29% 203mg	19.5% 137mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	4.3% 2.36μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	8.44% 312g	0.018% 0.65g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS RALSTON Wheat Bran Flakes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or RALSTON Wheat Bran flakes?

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

• 100 calories of Frozen Broccoli Spears have 1.4 times more Vitamin A, 3.8 times more Vitamin C and 505.1 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 100 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.9 times more Vitamin B1, 4.8 times more Vitamin B2, 14.6 times more Vitamin B3, 9.2 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B12, more Vitamin D and 4.4 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and RALSTON Wheat Bran flakes provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of RALSTON Wheat Bran flakes have insufficient amounts of Vitamin K

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

• 100 calories of Frozen Broccoli Spears have 12.3 times more Calcium, 1.4 times more Copper, 1.5 times more Phosphorus, 5.3 times more Potassium, 2.8 times more Selenium and 481.3 times more Water than RALSTON Wheat Bran flakes.
• While 100 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 7 times more Iron, 2.6 times more Sodium and 14.1 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and RALSTON Wheat Bran flakes contain similar levels of Magnesium and Manganese per 100 calories.
• 100 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have 19.3 times more Omega 3, 2.4 times more Fiber and 4 times more Protein than RALSTON Wheat Bran flakes.
• Both Frozen Broccoli Spears and RALSTON Wheat Bran flakes offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of RALSTON Wheat Bran flakes provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes provide inadequate amounts of Omega 6 in 100 calories.