Comparing Nutrients in 1 kilogram Broccoli VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	11.7% 340kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	614% 798g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 1g	% 125g	g per day for Men 19-50 years
Fiber	68.4% 26g	445% 169g	38g per day for Men 19-50 years
Protein	50.4% 28g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	590% 5310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	3928% 47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	5608% 73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	5660% 906mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	5364% 805mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	47% 470mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	8459% 677mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	761% 5330mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	391% 5860mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	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 Broccoli vs RALSTON Wheat Bran flakes:

• Raw Broccoli has 37.6 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 17.1 times more Vitamin A, 66.4 times more Vitamin B1, 62.3 times more Vitamin B2, 141.7 times more Vitamin B3, 52 times more Vitamin B5, 38.9 times more Vitamin B6, 21.9 times more Vitamin B9, more Vitamin B12, 2.7 times more Vitamin C, more Vitamin D and 103.2 times more Vitamin E than Raw Broccoli.

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

• Raw 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 7 times more Copper, 92.7 times more Iron, 9 times more Magnesium, 16.5 times more Manganese, 8.1 times more Phosphorus, 2 times more Potassium, 3.7 times more Selenium, 17.8 times more Sodium and 156.9 times more Zinc than Raw Broccoli.
• Both Raw 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:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 11.5 times more Energy, 9.1 times more Fat, 3.8 times more Saturated Fat, 1.4 times more Omega 3, 26.5 times more Omega 6, 12 times more Carbohydrate, 10.1 times more Sugars, 3.3 times more Fructose, 6.5 times more Fiber and 3.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.