Comparing Nutrients in 300 calories RALSTON Corn Flakes VS Boiled Broccoli

Weight per 300 calories

• RALSTON Corn Flakes: 78g
• Boiled Broccoli: 857g

RALSTON Corn Flakes have 11 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - RALSTON Corn Flakes or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	RALSTON Corn Flakes	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.8g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	8.45% 6.13g	16.4% 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	1.44% 1.05g	8.75% 6.34g	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	% 1.16g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.69g	g per day for Men 19-50 years
Fiber	5.55% 2.1g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	8.23% 4.6g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	85% 766μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	132% 1.7mg	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	139% 558μg	231% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	174% 4.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 50.8mg	618% 556mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	37.2% 223IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.1% 0.016mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.16% 1.56mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	6.5% 0.059mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	189% 15mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.47mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	3.23% 0.074mg	72.3% 1.66mg	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	3.7% 25.8mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.6mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.7μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of RALSTON Corn Flakes vs Boiled Broccoli:

• Cereals ready-to-eat, RALSTON Corn Flakes have 6.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3.5 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 68.3 times more Vitamin B5, 1.7 times more Vitamin B9, 11 times more Vitamin C, 795.4 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Boiled and Drained Broccoli have similar amounts of Vitamin A and Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for RALSTON Corn Flakes vs Boiled Broccoli:

• Cereals ready-to-eat, RALSTON Corn Flakes have 2.6 times more Iron and 1.3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 219.4 times more Calcium, 8.9 times more Copper, 32.9 times more Magnesium, 22.4 times more Manganese, 22.3 times more Phosphorus, 30 times more Potassium, 8 times more Selenium, 24.7 times more Zinc and 295.8 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli contains 4.9 times more Fat, 76.8 times more Omega 3, 1.9 times more Sugars, 6.1 times more Fructose, 13.4 times more Fiber and 4.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.