Comparing Nutrients in 1 kilogram Boiled Broccoli VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Boiled Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	12% 350kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	76.3% 13g	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	614% 798g	130g per day for Men 19-50 years
Sugars	19% 14g	237% 172g	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	31.3% 22.7g	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	% 4.9g	% 20g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 125g	g per day for Men 19-50 years
Fiber	87% 33g	445% 169g	38g per day for Men 19-50 years
Protein	42.5% 24g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	590% 5310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	3928% 47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	5608% 73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	5660% 906mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	5960% 298mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	5231% 68mg	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	3448% 13790μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8621% 207μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	2663% 2397mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	575% 3450IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	5364% 805mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	40% 400mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	383% 3.45mg	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	8459% 677mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	1507% 34.7mg	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	761% 5330mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	391% 5860mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	5848% 643mg	11mg per day for Men 19-50 years
Water	24% 893g	0.68% 25.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs RALSTON Wheat Bran flakes:

• Boiled and Drained Broccoli has 52.3 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 6.9 times more Vitamin A, 74.8 times more Vitamin B1, 59.3 times more Vitamin B2, 163.8 times more Vitamin B3, 48.4 times more Vitamin B5, 34 times more Vitamin B6, 12.8 times more Vitamin B9, more Vitamin B12, 3.7 times more Vitamin C, more Vitamin D and 55.5 times more Vitamin E than Boiled and Drained Broccoli.

Comparing minerals per 1 kilogram for Boiled Broccoli vs RALSTON Wheat Bran flakes:

• Boiled and Drained Broccoli has 35.3 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 5.7 times more Copper, 101 times more Iron, 9 times more Magnesium, 17.9 times more Manganese, 8 times more Phosphorus, 2.2 times more Potassium, 5.8 times more Selenium, 14.3 times more Sodium and 143 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.4 times more Omega 3 than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 11.1 times more Energy, 8.2 times more Fat, 5.5 times more Saturated Fat, 25.4 times more Omega 6, 11.1 times more Carbohydrate, 12.4 times more Sugars, 3.1 times more Fructose, 5.1 times more Fiber and 4.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.