Comparing Nutrients in 300 calories Boiled Broccoli VS RALSTON Wheat Bran flakes

Weight per 300 calories

• Boiled Broccoli: 857g
• RALSTON Wheat Bran flakes: 77g

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 11.1 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or RALSTON Wheat Bran flakes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Boiled Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	2.66% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	5.87% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	18.2% 13.2g	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	8.75% 6.34g	2.4% 1.75g	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	% 4.2g	% 1.55g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 9.6g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	34.2% 13g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	45.4% 408μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	431% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	435% 69.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	458% 23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	402% 5.23mg	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	231% 926μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	663% 16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	618% 556mg	205% 184mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44.2% 265IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	83% 12.4mg	413% 62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	1.73% 2.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	34.3% 343mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	651% 52mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	116% 2.67mg	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	82% 574mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	13% 7.08μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	30% 451mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	20.7% 765g	0.053% 1.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs RALSTON Wheat Bran flakes:

• Boiled and Drained Broccoli has 1.6 times more Vitamin A, 3 times more Vitamin C and 582.3 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 6.7 times more Vitamin B1, 5.3 times more Vitamin B2, 14.7 times more Vitamin B3, 4.3 times more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin B12, more Vitamin D and 5 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs RALSTON Wheat Bran flakes:

• Boiled and Drained Broccoli has 9.9 times more Calcium, 2 times more Copper, 1.2 times more Magnesium, 1.4 times more Phosphorus, 5.2 times more Potassium, 1.9 times more Selenium and 393.1 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 9.1 times more Iron, 1.6 times more Manganese, 1.3 times more Sodium and 12.8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 1.4 times more Fat, 15.2 times more Omega 3, 3.6 times more Fructose, 2.2 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 2.3 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.