Comparing Nutrients in 1 kilogram RALSTON Corn Flakes VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	RALSTON Corn Flakes	Broccoli Raab	Recommended Dietary Allowance
Energy	132% 3840kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	677% 880g	22% 28.5g	130g per day for Men 19-50 years
Sugars	108% 78.4g	5.24% 3.8g	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	18.5% 13.4g	2.34% 1.7g	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	% 15g	% 1g	g per day for Men 19-50 years
Sucrose	% 46g	% 1.1g	g per day for Men 19-50 years
Fiber	71% 27g	71% 27g	38g per day for Men 19-50 years
Protein	105% 59g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1090% 9810μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3736% 45mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1338% 17.4mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1315% 210mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1467% 19mg	132% 1.7mg	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	1785% 7140μg	208% 830μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2233% 53.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	722% 650mg	224% 202mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	477% 2860IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Broccoli Raab	Recommended Dietary Allowance
Calcium	2% 20mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	46.7% 0.42mg	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	2425% 194mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	172% 3.95mg	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	47% 330mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.89% 33g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of RALSTON Corn Flakes vs Broccoli Raab:

• 1 kilogram of RALSTON Corn Flakes has 7.5 times more Vitamin A, 27.7 times more Vitamin B1, 13.5 times more Vitamin B2, 17.2 times more Vitamin B3, 11.2 times more Vitamin B6, 8.6 times more Vitamin B9, more Vitamin B12, 3.2 times more Vitamin C and more Vitamin D than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.3 times more Vitamin B5, 81 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 kilogram of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for RALSTON Corn Flakes vs Broccoli Raab:

• 1 kilogram of RALSTON Corn Flakes has 1.8 times more Copper, 9.1 times more Iron, 2.2 times more Selenium and 17.3 times more Sodium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 54 times more Calcium, 3.1 times more Magnesium, 4.2 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, 3.9 times more Zinc and 28 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 1 kilogram of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of RALSTON Corn Flakes has 17.5 times more Energy, 30.9 times more Carbohydrate, 20.6 times more Sugars and 1.9 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 11.1 times more Omega 3 than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of RALSTON Corn Flakes provide inadequate amounts of Omega 3
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.