Comparing Nutrients in 14 ounces RALSTON Wheat Bran flakes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Broccoli	27%	8%	65%

Macro Nutrients

	RALSTON Wheat Bran flakes	Broccoli	Recommended Dietary Allowance
Energy	53.4% 1548kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	5.37% 1.7g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.15g	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	244% 317g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	94% 68g	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	12.4% 9g	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	% 8g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 49.6g	% 0.4g	g per day for Men 19-50 years
Fiber	177% 67g	27% 10.3g	38g per day for Men 19-50 years
Protein	72.4% 40.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Broccoli	Recommended Dietary Allowance
Vitamin A	234% 2108μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1559% 18.7mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2226% 29mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2247% 359mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2365% 118mg	45.5% 2.27mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Broccoli	Recommended Dietary Allowance
Calcium	18% 179mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	3357% 269mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	180% 754mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	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	302% 2115mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	155% 2326mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	2321% 255mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.27% 10g	9.58% 354g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 17.1 times more Vitamin A, 66.4 times more Vitamin B1, 62.3 times more Vitamin B2, 141.7 times more Vitamin B3, 52 times more Vitamin B5, 38.9 times more Vitamin B6, 21.9 times more Vitamin B9, more Vitamin B12, 2.7 times more Vitamin C, more Vitamin D and 103.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 37.6 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 7 times more Copper, 92.7 times more Iron, 9 times more Magnesium, 16.5 times more Manganese, 8.1 times more Phosphorus, 2 times more Potassium, 3.7 times more Selenium, 17.8 times more Sodium and 156.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 35.3 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Raw Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 11.5 times more Energy, 9.1 times more Fat, 3.8 times more Saturated Fat, 1.4 times more Omega 3, 26.5 times more Omega 6, 12 times more Carbohydrate, 10.1 times more Sugars, 3.3 times more Fructose, 6.5 times more Fiber and 3.6 times more Protein than Raw Broccoli.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.