Comparing Nutrients in 1 pound RALSTON Wheat Bran flakes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	RALSTON Wheat Bran flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	61% 1769kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15.2g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 362g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	107% 78g	9.2% 6.67g	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	14.2% 10.3g	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	% 9.16g	NA	g per day for Men 19-50 years
Sucrose	% 56.7g	NA	g per day for Men 19-50 years
Fiber	202% 76.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	82.7% 46.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	268% 2409μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1781% 21.4mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2544% 33mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2568% 411mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2703% 135mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2373% 31mg	45.4% 0.59mg	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	1564% 6255μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3910% 94μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1208% 1087mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	261% 1565IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2433% 365mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	20.4% 204mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	17% 0.15mg	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	3837% 307mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	684% 15.7mg	44% 1mg	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	345% 2418mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	84% 2858mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	76% 41.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	177% 2658mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2653% 292mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Wheat Bran flakes VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of RALSTON Wheat Bran flakes versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of RALSTON Wheat Bran flakes has 10.4 times more Vitamin A, 85.7 times more Vitamin B1, 90 times more Vitamin B2, 197.7 times more Vitamin B3, 108.8 times more Vitamin B5, 52.3 times more Vitamin B6, 24.6 times more Vitamin B9, more Vitamin B12, 6 times more Vitamin C, more Vitamin D and 61 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 32.6 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 pound of RALSTON Wheat Bran flakes has 1.4 times more Calcium, 10.1 times more Copper, 110.9 times more Iron, 14.6 times more Magnesium, 15.5 times more Manganese, 10.9 times more Phosphorus, 4.4 times more Potassium, 13.1 times more Selenium, 53.3 times more Sodium and 229.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 35.9 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of RALSTON Wheat Bran flakes has 13.9 times more Energy, 28 times more Fat, 2.1 times more Omega 3, 99.8 times more Omega 6, 14.9 times more Carbohydrate, 11.7 times more Sugars, 5.6 times more Fiber and 3.3 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6