Comparing Nutrients in 1 pound Boiled Broccoli VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Boiled Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	5.47% 159kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	15.7% 15.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	34.6% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	278% 362g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	107% 78g	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	4.63% 3.36g	14.2% 10.3g	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	% 2.22g	% 9.16g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 56.7g	g per day for Men 19-50 years
Fiber	39.4% 15g	202% 76.7g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	82.7% 46.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	39% 349μg	268% 2409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	1781% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	2544% 33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	2568% 411mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	2703% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	2373% 31mg	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	122% 490μg	1564% 6255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3910% 94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	1208% 1087mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	261% 1565IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	2433% 365mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	18% 181mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	174% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	3837% 307mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	684% 15.7mg	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	43.4% 304mg	345% 2418mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	84% 2858mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	177% 2658mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	2653% 292mg	11mg per day for Men 19-50 years
Water	11% 405g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS RALSTON Wheat Bran flakes per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Broccoli vs RALSTON Wheat Bran flakes:

• 1 pound of Boiled Broccoli has 52.3 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 6.9 times more Vitamin A, 74.8 times more Vitamin B1, 59.3 times more Vitamin B2, 163.8 times more Vitamin B3, 48.4 times more Vitamin B5, 34 times more Vitamin B6, 12.8 times more Vitamin B9, more Vitamin B12, 3.7 times more Vitamin C, more Vitamin D and 55.5 times more Vitamin E than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 pound of Boiled Broccoli has 35.3 times more Water than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 5.7 times more Copper, 101 times more Iron, 9 times more Magnesium, 17.9 times more Manganese, 8 times more Phosphorus, 2.2 times more Potassium, 5.8 times more Selenium, 14.3 times more Sodium and 143 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and RALSTON Wheat Bran flakes contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 1.4 times more Omega 3 than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 11.1 times more Energy, 8.2 times more Fat, 25.4 times more Omega 6, 11.1 times more Carbohydrate, 12.4 times more Sugars, 3.1 times more Fructose, 5.1 times more Fiber and 4.3 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6