Comparing Nutrients in 1 pound Broccoli VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Broccoli	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	5.3% 154kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	14% 4.54g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	22.7% 3.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	272% 354g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	138% 100g	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	4.25% 3.1g	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	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	95% 36.3g	38g per day for Men 19-50 years
Protein	23% 12.8g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	283% 45.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	81.3% 4.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	349% 4.54mg	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	71.4% 286μg	227% 907μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	567% 13.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	605% 544mg	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	23.6% 3.54mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	21.3% 213mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	161% 1.45mg	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	41.4% 3.3mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	154% 649mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	573% 13mg	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	42.8% 299mg	222% 1556mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	219% 120μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	115% 1724mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	11% 405g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs OAT BRAN FLAKES, HEALTH VALLEY:

• Raw Broccoli has more Vitamin A, 1.5 times more Vitamin E and 56.4 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 10.6 times more Vitamin B1, 7.3 times more Vitamin B2, 15.6 times more Vitamin B3, 1.6 times more Vitamin B5, 5.7 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin C than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs OAT BRAN FLAKES, HEALTH VALLEY:

• Raw Broccoli has 26.3 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.7 times more Calcium, 6.5 times more Copper, 3.9 times more Iron, 6.8 times more Magnesium, 13.8 times more Manganese, 5.2 times more Phosphorus, 10.6 times more Selenium, 11.5 times more Sodium and 5.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.4 times more Omega 3 than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• While Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 11.2 times more Energy, 8.1 times more Fat, 8.8 times more Saturated Fat, 17.4 times more Omega 6, 11.7 times more Carbohydrate, 12.9 times more Sugars, 3.1 times more Fiber and 3.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.