Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS RALSTON Wheat Bran flakes

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	10% 290kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	41% 53.5g	614% 798g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 125g	g per day for Men 19-50 years
Fiber	79% 30g	445% 169g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	590% 5310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	3928% 47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	5608% 73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	5660% 906mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	5960% 298mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	5364% 805mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	41% 410mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	383% 3.45mg	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	90% 7.2mg	8459% 677mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	761% 5330mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	391% 5860mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	5848% 643mg	11mg per day for Men 19-50 years
Water	24.5% 906g	0.68% 25.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS RALSTON Wheat Bran flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Frozen Broccoli Spears has 37.6 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 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.
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 kilogram of Frozen Broccoli Spears has 35.8 times more Water than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 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.
• Both Frozen Broccoli Spears and RALSTON Wheat Bran flakes contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.4 times more Omega 3 than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 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.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6