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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Broccoli Raab	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	3.44% 100kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	15.7% 15.2g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	278% 362g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	% 9.16g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 56.7g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	202% 76.7g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	82.7% 46.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	66% 594μg	268% 2409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	1781% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	2544% 33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	2568% 411mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	2703% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	2433% 365mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	49% 490mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	174% 1.56mg	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	121% 9.7mg	3837% 307mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	345% 2418mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	84% 2858mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	177% 2658mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	2653% 292mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.31% 11.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Broccoli Raab 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 Broccoli Raab vs RALSTON Wheat Bran flakes:

• 1 pound of Broccoli Raab has 83 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 4.1 times more Vitamin A, 29.1 times more Vitamin B1, 56.5 times more Vitamin B2, 74.2 times more Vitamin B3, 92.5 times more Vitamin B5, 39.8 times more Vitamin B6, 16.6 times more Vitamin B9, more Vitamin B12, 11.9 times more Vitamin C, more Vitamin D and 49.7 times more Vitamin E than Raw Broccoli Raab.
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 pound of Broccoli Raab has 2.4 times more Calcium and 36.6 times more Water than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 8.2 times more Copper, 31.6 times more Iron, 8.6 times more Magnesium, 8.8 times more Manganese, 7.3 times more Phosphorus, 3.2 times more Potassium, 9.2 times more Selenium, 17.8 times more Sodium and 83.5 times more Zinc than Raw Broccoli Raab.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 2.2 times more Omega 3 than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 17.7 times more Energy, 6.9 times more Fat, 44.7 times more Omega 6, 28 times more Carbohydrate, 45.2 times more Sugars, 13.4 times more Fructose, 6.3 times more Fiber and 3.2 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6