Comparing Nutrients in 1 kilogram Boiled Broccoli VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Boiled Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	12% 350kcal	132% 3840kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	677% 880g	130g per day for Men 19-50 years
Sugars	19% 14g	108% 78.4g	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	10.2% 7.4g	18.5% 13.4g	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	% 4.9g	% 15g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 46g	g per day for Men 19-50 years
Fiber	87% 33g	71% 27g	38g per day for Men 19-50 years
Protein	42.5% 24g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	1090% 9810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	3736% 45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	1338% 17.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	1315% 210mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	1467% 19mg	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	270% 1080μg	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2233% 53.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	722% 650mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	477% 2860IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	40% 400mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	2425% 194mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	41.3% 0.95mg	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	96% 670mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 893g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs RALSTON Corn Flakes:

• Boiled and Drained Broccoli has 6.2 times more Vitamin B5, 72.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 12.7 times more Vitamin A, 71.2 times more Vitamin B1, 14.1 times more Vitamin B2, 38 times more Vitamin B3, 9.5 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Vitamin C per 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs RALSTON Corn Flakes:

• Boiled and Drained Broccoli has 20 times more Calcium, 3 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium, 2.3 times more Zinc and 27 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 29 times more Iron, 1.4 times more Selenium and 13.9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 7 times more Omega 3 and 1.2 times more Fiber than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 11 times more Energy, 5.4 times more Omega 6, 12.3 times more Carbohydrate, 5.6 times more Sugars, 1.8 times more Fructose and 2.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.