Comparing Nutrients in 1 pound Boiled Broccoli VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Boiled Broccoli	Wheat Bran	Recommended Dietary Allowance
Energy	5.47% 159kcal	33.8% 980kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	8.93% 2.86g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	54.4% 9.25g	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	225% 293g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	2.57% 1.86g	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	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	511% 194g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Wheat Bran	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	385% 61.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	198% 9.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	455% 5.9mg	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	89.6% 358μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Wheat Bran	Recommended Dietary Allowance
Calcium	18% 181mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	503% 4.53mg	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	599% 48mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	660% 2771mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	2268% 52mg	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	656% 4595mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	158% 5361mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	640% 352μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	300% 33mg	11mg per day for Men 19-50 years
Water	11% 405g	1.2% 45g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C and 74.3 times more Vitamin K than Crude Wheat Bran.
• While Crude Wheat Bran contains 8.3 times more Vitamin B1, 4.7 times more Vitamin B2, 24.6 times more Vitamin B3, 3.5 times more Vitamin B5 and 6.5 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Crude Wheat Bran have similar amounts of Vitamin E per 1 lb.
• Both Boiled and Drained Broccoli as well as Crude Wheat Bran have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Broccoli has 20.5 times more Sodium and 9 times more Water than Crude Wheat Bran.
• While Crude Wheat Bran contains 1.8 times more Calcium, 16.4 times more Copper, 15.8 times more Iron, 29.1 times more Magnesium, 59.3 times more Manganese, 15.1 times more Phosphorus, 4 times more Potassium, 48.5 times more Selenium and 16.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 3.4 times more Sugars than Crude Wheat Bran.
• While Crude Wheat Bran contains 6.2 times more Energy, 10.4 times more Fat, 8 times more Saturated Fat, 1.4 times more Omega 3, 40 times more Omega 6, 9 times more Carbohydrate, 13 times more Fiber and 6.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.