Comparing Nutrients in 1 pound RALSTON Wheat Bran flakes VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	RALSTON Wheat Bran flakes	Broccoli Raab	Recommended Dietary Allowance
Energy	61% 1769kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15.2g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 362g	9.94% 13g	130g per day for Men 19-50 years
Sugars	107% 78g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 0.5g	g per day for Men 19-50 years
Fiber	202% 76.7g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	82.7% 46.3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	268% 2409μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1781% 21.4mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2544% 33mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2568% 411mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2703% 135mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2373% 31mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Broccoli Raab	Recommended Dietary Allowance
Calcium	20.4% 204mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	684% 15.7mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	84% 2858mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	76% 41.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	177% 2658mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	2653% 292mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of RALSTON Wheat Bran flakes has 4.1 times more Vitamin A, 29.1 times more Vitamin B1, 56.5 times more Vitamin B2, 74.2 times more Vitamin B3, 92.5 times more Vitamin B5, 39.8 times more Vitamin B6, 16.6 times more Vitamin B9, more Vitamin B12, 11.9 times more Vitamin C, more Vitamin D and 49.7 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 83 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 pound of RALSTON Wheat Bran flakes has 8.2 times more Copper, 31.6 times more Iron, 8.6 times more Magnesium, 8.8 times more Manganese, 7.3 times more Phosphorus, 3.2 times more Potassium, 9.2 times more Selenium, 17.8 times more Sodium and 83.5 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.4 times more Calcium and 36.6 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of RALSTON Wheat Bran flakes has 17.7 times more Energy, 6.9 times more Fat, 44.7 times more Omega 6, 28 times more Carbohydrate, 45.2 times more Sugars, 13.4 times more Fructose, 6.3 times more Fiber and 3.2 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.2 times more Omega 3 than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6