Comparing Nutrients in 300 calories POST Bran Flakes VS Broccoli

Weight per 300 calories

• POST Bran Flakes: 92g
• Broccoli: 882g

POST Bran Flakes have 9.6 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - POST Bran Flakes or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Broccoli	27%	8%	65%

Macro Nutrients

	POST Bran Flakes	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.6g	45% 58.6g	130g per day for Men 19-50 years
Sugars	23.5% 17g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	44% 16.7g	60.4% 23g	38g per day for Men 19-50 years
Protein	16% 9.05g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Broccoli	Recommended Dietary Allowance
Vitamin A	76% 685μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.3mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.55mg	119% 1.54mg	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	153% 610μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	191% 4.57μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	20.3% 122IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.7% 0.7mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Broccoli	Recommended Dietary Allowance
Calcium	4.02% 40.2mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	48% 0.43mg	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	320% 25.6mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	50% 209mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	NA	80.6% 1.85mg	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	58.7% 411mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.57mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of POST Bran Flakes vs Broccoli:

• Cereals ready-to-eat, POST Bran Flakes have 2.5 times more Vitamin A, 1.9 times more Vitamin B1, 1.2 times more Vitamin B2, 2.7 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains more Vitamin C, 9.8 times more Vitamin E and 700.1 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Raw Broccoli have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for POST Bran Flakes vs Broccoli:

• Cereals ready-to-eat, POST Bran Flakes have 4 times more Iron, 2.2 times more Selenium, 1.7 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 10.3 times more Calcium, 1.4 times more Phosphorus, 5.7 times more Potassium and 253.4 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Raw Broccoli have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST Bran Flakes have 2.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Fat, 2.7 times more Saturated Fat, 7 times more Omega 3, 1.4 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Raw Broccoli have similar amounts of Energy and Sugars per 300 kcal.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.