Comparing Nutrients in 1 pound RALSTON Corn Flakes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	RALSTON Corn Flakes	Boiled Broccoli	Recommended Dietary Allowance
Energy	60% 1742kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	307% 399g	25% 32.6g	130g per day for Men 19-50 years
Sugars	49% 35.6g	8.7% 6.3g	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	8.4% 6.08g	4.63% 3.36g	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	% 6.7g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 21g	% 0.36g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	39.4% 15g	38g per day for Men 19-50 years
Protein	47.8% 26.8g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	494% 4450μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1695% 20.3mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	607% 7.9mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	596% 95mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	665% 8.65mg	69.8% 0.91mg	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	810% 3239μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1013% 24.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	328% 295mg	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	216% 1297IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	1100% 88mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	38.3% 0.88mg	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	21.4% 150mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.41% 15g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of RALSTON Corn Flakes vs Boiled Broccoli:

• Cereals ready-to-eat, RALSTON Corn Flakes have 12.7 times more Vitamin A, 71.2 times more Vitamin B1, 14.1 times more Vitamin B2, 38 times more Vitamin B3, 9.5 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.2 times more Vitamin B5, 72.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Boiled and Drained Broccoli have similar amounts of Vitamin C per 1 lb.

Comparing minerals per 1 pound for RALSTON Corn Flakes vs Boiled Broccoli:

• Cereals ready-to-eat, RALSTON Corn Flakes have 1.2 times more Copper, 29 times more Iron, 1.4 times more Selenium and 13.9 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20 times more Calcium, 3 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium, 2.3 times more Zinc and 27 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Corn Flakes have 11 times more Energy, 5.4 times more Omega 6, 12.3 times more Carbohydrate, 5.6 times more Sugars, 1.8 times more Fructose and 2.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7 times more Omega 3 than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.