Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	3.83% 111kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	30.3% 5.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	244% 317g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	94% 68g	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	12.4% 9g	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	% 8g	g per day for Men 19-50 years
Sucrose	NA	% 49.6g	g per day for Men 19-50 years
Fiber	31.3% 12g	177% 67g	38g per day for Men 19-50 years
Protein	22% 12.3g	72.4% 40.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	234% 2108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	1559% 18.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	2226% 29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	2247% 359mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	2365% 118mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	2076% 27mg	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	55.6% 222μg	1368% 5473μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3422% 82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	1057% 951mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	228% 1369IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	2129% 319mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	13% 131mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	152% 1.37mg	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	30.3% 2.42mg	3357% 269mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	598% 13.8mg	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	27.8% 194mg	302% 2115mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	155% 2326mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2321% 255mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS RALSTON Wheat Bran flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs RALSTON Wheat Bran flakes:

• 14 ounces of Cooked Chopped Frozen Broccoli have 32.6 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 10.4 times more Vitamin A, 85.7 times more Vitamin B1, 90 times more Vitamin B2, 197.7 times more Vitamin B3, 108.8 times more Vitamin B5, 52.3 times more Vitamin B6, 24.6 times more Vitamin B9, more Vitamin B12, 6 times more Vitamin C, more Vitamin D and 61 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs RALSTON Wheat Bran flakes:

• 14 ounces of Cooked Chopped Frozen Broccoli have 35.9 times more Water than RALSTON Wheat Bran flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 1.4 times more Calcium, 10.1 times more Copper, 110.9 times more Iron, 14.6 times more Magnesium, 15.5 times more Manganese, 10.9 times more Phosphorus, 4.4 times more Potassium, 13.1 times more Selenium, 53.3 times more Sodium and 229.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 13.9 times more Energy, 28 times more Fat, 2.1 times more Omega 3, 99.8 times more Omega 6, 14.9 times more Carbohydrate, 11.7 times more Sugars, 5.6 times more Fiber and 3.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6