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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Broccoli Raab	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	7.6% 220kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	13.5% 4.33g	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	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	22% 28.5g	614% 798g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	% 20g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 125g	g per day for Men 19-50 years
Fiber	71% 27g	445% 169g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	146% 1310μg	590% 5310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	3928% 47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	5608% 73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	5660% 906mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	5960% 298mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	5364% 805mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	108% 1080mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	8459% 677mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	761% 5330mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	391% 5860mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	5848% 643mg	11mg per day for Men 19-50 years
Water	25% 926g	0.68% 25.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Broccoli Raab 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 Broccoli Raab vs RALSTON Wheat Bran flakes:

• 1 kilogram of Broccoli Raab has 83 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 4.1 times more Vitamin A, 29.1 times more Vitamin B1, 56.5 times more Vitamin B2, 74.2 times more Vitamin B3, 92.5 times more Vitamin B5, 39.8 times more Vitamin B6, 16.6 times more Vitamin B9, more Vitamin B12, 11.9 times more Vitamin C, more Vitamin D and 49.7 times more Vitamin E than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 kilogram of Broccoli Raab has 2.4 times more Calcium and 36.6 times more Water than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 8.2 times more Copper, 31.6 times more Iron, 8.6 times more Magnesium, 8.8 times more Manganese, 7.3 times more Phosphorus, 3.2 times more Potassium, 9.2 times more Selenium, 17.8 times more Sodium and 83.5 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 RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 17.7 times more Energy, 6.9 times more Fat, 44.7 times more Omega 6, 28 times more Carbohydrate, 45.2 times more Sugars, 13.4 times more Fructose, 6.3 times more Fiber and 3.2 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6