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

Macros Ratio

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

Macro Nutrients

	RALSTON Wheat Bran flakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	53.4% 1548kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.15g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	94% 68g	8.05% 5.83g	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	12.4% 9g	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	% 8g	NA	g per day for Men 19-50 years
Sucrose	% 49.6g	NA	g per day for Men 19-50 years
Fiber	177% 67g	31.3% 12g	38g per day for Men 19-50 years
Protein	72.4% 40.5g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	234% 2108μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1559% 18.7mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2226% 29mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2247% 359mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2365% 118mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2076% 27mg	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	1368% 5473μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3422% 82μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1057% 951mg	301% 271mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1369IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2129% 319mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	18% 179mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	16% 0.14mg	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	3357% 269mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	44% 1mg	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	302% 2115mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	155% 2326mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	2321% 255mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.27% 10g	9.7% 359g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of RALSTON Wheat Bran flakes have 9.3 times more Vitamin A, 65.5 times more Vitamin B1, 63.9 times more Vitamin B2, 196 times more Vitamin B3, 123.1 times more Vitamin B5, 38.9 times more Vitamin B6, 14.7 times more Vitamin B9, more Vitamin B12, 3.5 times more Vitamin C, more Vitamin D and 59.6 times more Vitamin E than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 37.6 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

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

• 14 ounces of RALSTON Wheat Bran flakes have 9.6 times more Copper, 94 times more Iron, 11.9 times more Magnesium, 13.5 times more Manganese, 9 times more Phosphorus, 2.5 times more Potassium, 4.8 times more Selenium, 34.5 times more Sodium and 189.2 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 35.8 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Frozen Broccoli Spears contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of RALSTON Wheat Bran flakes have 13.4 times more Energy, 9.9 times more Fat, 35.1 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 Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.4 times more Omega 3 than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6