Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS RALSTON Wheat Bran flakes

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• RALSTON Wheat Bran flakes: 77g

Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 13.9 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or RALSTON Wheat Bran flakes?

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	2.66% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	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	44% 57.3g	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	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	NA	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	NA	% 1.55g	g per day for Men 19-50 years
Sucrose	NA	% 9.6g	g per day for Men 19-50 years
Fiber	84.6% 32g	34.2% 13g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	45.4% 408μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	431% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	435% 69.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	458% 23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	150% 600μg	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	477% 430mg	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	94% 14mg	413% 62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	1.73% 2.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	35.4% 354mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	29.5% 0.27mg	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	81.7% 6.54mg	651% 52mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	75% 525mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	13% 7.08μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	30% 451mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	26.3% 972g	0.053% 1.95g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS RALSTON Wheat Bran Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or RALSTON Wheat Bran flakes?

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs RALSTON Wheat Bran flakes:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.3 times more Vitamin A, 2.3 times more Vitamin C and 454.5 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 6.2 times more Vitamin B1, 6.5 times more Vitamin B2, 14.2 times more Vitamin B3, 7.8 times more Vitamin B5, 3.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 300 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of RALSTON Wheat Bran flakes have insufficient amounts of Vitamin K

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs RALSTON Wheat Bran flakes:

• 300 calories of Cooked Chopped Frozen Broccoli have 10.2 times more Calcium, 1.4 times more Copper, 1.3 times more Phosphorus, 3.1 times more Potassium and 499.4 times more Water than RALSTON Wheat Bran flakes.
• While 300 kcal of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 8 times more Iron, 3.8 times more Sodium and 16.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and RALSTON Wheat Bran flakes contain similar levels of Magnesium, Manganese and Selenium per 300 calories.
• 300 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 6.7 times more Omega 3, 2.5 times more Fiber and 4.2 times more Protein than RALSTON Wheat Bran flakes.
• Both Cooked Chopped Frozen Broccoli and RALSTON Wheat Bran flakes offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of RALSTON Wheat Bran flakes provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes provide inadequate amounts of Omega 6 in 300 calories.