Comparing Nutrients in 1 kilogram RALSTON Wheat Bran flakes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	RALSTON Wheat Bran flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	134% 3900kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	34.6% 33.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	614% 798g	41% 53.5g	130g per day for Men 19-50 years
Sugars	237% 172g	20.3% 14.7g	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	31.3% 22.7g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 125g	NA	g per day for Men 19-50 years
Fiber	445% 169g	79% 30g	38g per day for Men 19-50 years
Protein	182% 102g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	590% 5310μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3928% 47mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5608% 73mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5660% 906mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5960% 298mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5231% 68mg	100% 1.3mg	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	3448% 13790μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8621% 207μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2663% 2397mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	575% 3450IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5364% 805mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	45% 450mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	37.8% 0.34mg	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	8459% 677mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	1507% 34.7mg	97% 2.23mg	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	761% 5330mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	185% 6300mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	391% 5860mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	5848% 643mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Wheat Bran flakes VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of RALSTON Wheat Bran flakes versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of RALSTON Wheat Bran flakes vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of RALSTON Wheat Bran flakes has 10.4 times more Vitamin A, 85.7 times more Vitamin B1, 90 times more Vitamin B2, 197.7 times more Vitamin B3, 108.8 times more Vitamin B5, 52.3 times more Vitamin B6, 24.6 times more Vitamin B9, more Vitamin B12, 6 times more Vitamin C, more Vitamin D and 61 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 32.6 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 kilogram of RALSTON Wheat Bran flakes has 1.4 times more Calcium, 10.1 times more Copper, 110.9 times more Iron, 14.6 times more Magnesium, 15.5 times more Manganese, 10.9 times more Phosphorus, 4.4 times more Potassium, 13.1 times more Selenium, 53.3 times more Sodium and 229.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 35.9 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of RALSTON Wheat Bran flakes has 13.9 times more Energy, 28 times more Fat, 2.1 times more Omega 3, 99.8 times more Omega 6, 14.9 times more Carbohydrate, 11.7 times more Sugars, 5.6 times more Fiber and 3.3 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6