Comparing Nutrients in 1 kilogram Broccoli Raab VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Broccoli Raab	POST Bran Flakes	Recommended Dietary Allowance
Energy	7.6% 220kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	65.4% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	619% 805g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	257% 186g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	482% 183g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	146% 1310μg	832% 7490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	1044% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	1308% 17mg	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	208% 830μg	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	224% 202mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	108% 16mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	POST Bran Flakes	Recommended Dietary Allowance
Calcium	108% 1080mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	556% 5mg	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	268% 21.4mg	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	545% 2290mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	NA	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	104% 730mg	641% 4490mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	955% 525μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	25% 926g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS POST Bran Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs POST Bran Flakes:

• 1 kilogram of Broccoli Raab has more Vitamin C, 2.1 times more Vitamin E and 160 times more Vitamin K than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 5.7 times more Vitamin A, 8 times more Vitamin B1, 10.9 times more Vitamin B2, 13.7 times more Vitamin B3, 9.9 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Broccoli Raab vs POST Bran Flakes:

• 1 kilogram of Broccoli Raab has 2.5 times more Calcium and 27.2 times more Water than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 11.9 times more Copper, 13.1 times more Iron, 10.4 times more Magnesium, 6.2 times more Phosphorus, 2.7 times more Potassium, 52.5 times more Selenium, 16.4 times more Sodium and 6.5 times more Zinc than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 2.2 times more Omega 3 than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 14.9 times more Energy, 4.3 times more Fat, 38.3 times more Omega 6, 28.2 times more Carbohydrate, 48.9 times more Sugars, 6.8 times more Fiber and 3.1 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6