Comparing Nutrients in 14 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Broccoli	27%	8%	65%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Broccoli	Recommended Dietary Allowance
Energy	52% 1508kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	120% 87.3g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	27% 10.3g	38g per day for Men 19-50 years
Protein	71% 39.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.37mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	248% 39.7mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.56mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	53.4% 0.69mg	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	198% 794μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	496% 12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	529% 476mg	393% 354mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	21.6% 0.19mg	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	143% 11.4mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	501% 11.5mg	36.2% 0.83mg	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	194% 1361mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	101% 1508mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of OAT BRAN FLAKES, HEALTH VALLEY vs Broccoli:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 10.6 times more Vitamin B1, 7.3 times more Vitamin B2, 15.6 times more Vitamin B3, 1.6 times more Vitamin B5, 5.7 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin C than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin E and 56.4 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Broccoli:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 1.7 times more Calcium, 6.5 times more Copper, 3.9 times more Iron, 6.8 times more Magnesium, 13.8 times more Manganese, 5.2 times more Phosphorus, 10.6 times more Selenium, 11.5 times more Sodium and 5.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 26.3 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Raw Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 11.2 times more Energy, 8.1 times more Fat, 8.8 times more Saturated Fat, 17.4 times more Omega 6, 11.7 times more Carbohydrate, 12.9 times more Sugars, 3.1 times more Fiber and 3.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Omega 3 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.