Comparing Nutrients in 1 kilogram RALSTON Corn Flakes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	RALSTON Corn Flakes	Broccoli	Recommended Dietary Allowance
Energy	132% 3840kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	677% 880g	51% 66.4g	130g per day for Men 19-50 years
Sugars	108% 78.4g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 46g	% 1g	g per day for Men 19-50 years
Fiber	71% 27g	68.4% 26g	38g per day for Men 19-50 years
Protein	105% 59g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Broccoli	Recommended Dietary Allowance
Vitamin A	1090% 9810μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3736% 45mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1338% 17.4mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1315% 210mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1467% 19mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.89% 33g	24% 893g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 31.6 times more Vitamin A, 63.1 times more Vitamin B1, 14.9 times more Vitamin B2, 32.9 times more Vitamin B3, 10.9 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 5.8 times more Vitamin B5, 1.4 times more Vitamin C, 39 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 1.5 times more Copper, 26.6 times more Iron and 17.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 23.5 times more Calcium, 3 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 3 times more Potassium, 2.1 times more Zinc and 27 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Broccoli have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Corn Flakes have 11.3 times more Energy, 5.7 times more Omega 6, 13.3 times more Carbohydrate, 4.6 times more Sugars, 2 times more Fructose and 2.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Omega 3 than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Broccoli have similar amounts of Fiber per 1 kg.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.