Comparing Nutrients in 14 ounces Boiled Broccoli VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Boiled Broccoli	POST Bran Flakes	Recommended Dietary Allowance
Energy	4.8% 139kcal	45% 1302kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	246% 319g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	102% 74g	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	4.05% 2.94g	NA	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	191% 72.6g	38g per day for Men 19-50 years
Protein	17% 9.45g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	34% 306μg	330% 2973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	519% 6.75mg	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	107% 429μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	POST Bran Flakes	Recommended Dietary Allowance
Calcium	16% 159mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	220% 2mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	216% 909mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	NA	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	38% 266mg	255% 1782mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	62.2% 2115mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	379% 208μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS POST Bran Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs POST Bran Flakes:

• 14 ounces of Boiled Broccoli have more Vitamin C, 1.9 times more Vitamin E and 100.8 times more Vitamin K than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 9.7 times more Vitamin A, 20.6 times more Vitamin B1, 11.4 times more Vitamin B2, 30.2 times more Vitamin B3, 8.5 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Boiled Broccoli vs POST Bran Flakes:

• 14 ounces of Boiled Broccoli have 26.3 times more Water than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 8.2 times more Copper, 41.8 times more Iron, 10.9 times more Magnesium, 6.7 times more Phosphorus, 1.8 times more Potassium, 32.8 times more Selenium, 13.2 times more Sodium and 11.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and POST Bran Flakes contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 1.4 times more Omega 3 than POST Bran Flakes.
• While 14 oz of Cereals ready-to-eat, POST Bran Flakes contain 9.4 times more Energy, 5.1 times more Fat, 21.8 times more Omega 6, 11.2 times more Carbohydrate, 13.4 times more Sugars, 5.5 times more Fiber and 4.2 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6