Comparing Nutrients in 1 pound Broccoli VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	5.3% 154kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	15.7% 15.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	278% 362g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	% 56.7g	g per day for Men 19-50 years
Fiber	31% 11.8g	202% 76.7g	38g per day for Men 19-50 years
Protein	23% 12.8g	82.7% 46.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	268% 2409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	1781% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	2544% 33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	2568% 411mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	2703% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	2433% 365mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	21.3% 213mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	345% 2418mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	84% 2858mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	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	17% 1.86mg	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

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

• Raw Broccoli has 37.6 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 17.1 times more Vitamin A, 66.4 times more Vitamin B1, 62.3 times more Vitamin B2, 141.7 times more Vitamin B3, 52 times more Vitamin B5, 38.9 times more Vitamin B6, 21.9 times more Vitamin B9, more Vitamin B12, 2.7 times more Vitamin C, more Vitamin D and 103.2 times more Vitamin E than Raw Broccoli.

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

• Raw Broccoli has 35.3 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 7 times more Copper, 92.7 times more Iron, 9 times more Magnesium, 16.5 times more Manganese, 8.1 times more Phosphorus, 2 times more Potassium, 3.7 times more Selenium, 17.8 times more Sodium and 156.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 11.5 times more Energy, 9.1 times more Fat, 3.8 times more Saturated Fat, 1.4 times more Omega 3, 26.5 times more Omega 6, 12 times more Carbohydrate, 10.1 times more Sugars, 3.3 times more Fructose, 6.5 times more Fiber and 3.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.