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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	RALSTON Wheat Bran flakes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	61% 1769kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15.2g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 362g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	107% 78g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	268% 2409μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1781% 21.4mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2544% 33mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2568% 411mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2703% 135mg	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	20.4% 204mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	19% 0.17mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	684% 15.7mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	84% 2858mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	76% 41.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	177% 2658mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	2653% 292mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	11.2% 415g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of RALSTON Wheat Bran flakes versus 1 lb of Frozen Chopped 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 Frozen Chopped Broccoli:

• 1 pound of RALSTON Wheat Bran flakes has 10.2 times more Vitamin A, 88.9 times more Vitamin B1, 75.9 times more Vitamin B2, 192.7 times more Vitamin B3, 106.8 times more Vitamin B5, 52.3 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin B12, 4.3 times more Vitamin C, more Vitamin D and 66 times more Vitamin E than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 30 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 1 pound of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 pound of RALSTON Wheat Bran flakes has 9.1 times more Copper, 83.5 times more Iron, 10.6 times more Magnesium, 11.8 times more Manganese, 10.7 times more Phosphorus, 3 times more Potassium, 3.3 times more Selenium, 24.4 times more Sodium and 134 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 36.2 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Frozen Chopped Broccoli contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of RALSTON Wheat Bran flakes has 15 times more Energy, 11.6 times more Fat, 41.8 times more Omega 6, 16.7 times more Carbohydrate, 12.7 times more Sugars, 2.7 times more Fructose, 5.6 times more Fiber and 3.6 times more Protein than Frozen Chopped Broccoli.
• Both RALSTON Wheat Bran flakes and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6