Comparing Nutrients in 1 pound Broccoli VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Broccoli	Wheat Bran	Recommended Dietary Allowance
Energy	5.3% 154kcal	33.8% 980kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	8.93% 2.86g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	225% 293g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 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	511% 194g	38g per day for Men 19-50 years
Protein	23% 12.8g	126% 70.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Wheat Bran	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	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	385% 61.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	198% 9.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Wheat Bran	Recommended Dietary Allowance
Calcium	21.3% 213mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	503% 4.53mg	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	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	41.4% 0.95mg	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	42.8% 299mg	656% 4595mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	158% 5361mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	640% 352μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	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 Broccoli vs Wheat Bran:

• Raw Broccoli has more Vitamin A, more Vitamin C and 53.5 times more Vitamin K than Crude Wheat Bran.
• While Crude Wheat Bran contains 7.4 times more Vitamin B1, 4.9 times more Vitamin B2, 21.2 times more Vitamin B3, 3.8 times more Vitamin B5, 7.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.9 times more Vitamin E than Raw Broccoli.
• Both Raw 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 Broccoli vs Wheat Bran:

• Raw Broccoli has 16.5 times more Sodium and 9 times more Water than Crude Wheat Bran.
• While Crude Wheat Bran contains 1.6 times more Calcium, 20.4 times more Copper, 14.5 times more Iron, 29.1 times more Magnesium, 54.8 times more Manganese, 15.3 times more Phosphorus, 3.7 times more Potassium, 31 times more Selenium and 17.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 4.1 times more Sugars than Crude Wheat Bran.
• While Crude Wheat Bran contains 6.4 times more Energy, 11.5 times more Fat, 5.5 times more Saturated Fat, 2.7 times more Omega 3, 41.6 times more Omega 6, 9.7 times more Carbohydrate, 16.5 times more Fiber and 5.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.