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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	RALSTON Wheat Bran flakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	134% 3900kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	34.6% 33.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	76.3% 13g	2.18% 0.37g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	590% 5310μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3928% 47mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5608% 73mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5660% 906mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5960% 298mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5231% 68mg	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	3448% 13790μg	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	45% 450mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	1507% 34.7mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	185% 6300mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	391% 5860mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	5848% 643mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	24.5% 906g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of RALSTON Wheat Bran flakes has 9.3 times more Vitamin A, 65.5 times more Vitamin B1, 63.9 times more Vitamin B2, 196 times more Vitamin B3, 123.1 times more Vitamin B5, 38.9 times more Vitamin B6, 14.7 times more Vitamin B9, more Vitamin B12, 3.5 times more Vitamin C, more Vitamin D and 59.6 times more Vitamin E than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 37.6 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 kilogram of RALSTON Wheat Bran flakes has 9.6 times more Copper, 94 times more Iron, 11.9 times more Magnesium, 13.5 times more Manganese, 9 times more Phosphorus, 2.5 times more Potassium, 4.8 times more Selenium, 34.5 times more Sodium and 189.2 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 35.8 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Frozen Broccoli Spears contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of RALSTON Wheat Bran flakes has 13.4 times more Energy, 9.9 times more Fat, 35.1 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 Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.4 times more Omega 3 than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6