Comparing Nutrients in 300 calories RALSTON Corn Flakes VS Broccoli

Weight per 300 calories

• RALSTON Corn Flakes: 78g
• Broccoli: 882g

RALSTON Corn Flakes have 11.3 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 - RALSTON Corn Flakes or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	RALSTON Corn Flakes	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	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	53% 68.8g	45% 58.6g	130g per day for Men 19-50 years
Sugars	8.45% 6.13g	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	1.44% 1.05g	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	% 1.16g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.88g	g per day for Men 19-50 years
Fiber	5.55% 2.1g	60.4% 23g	38g per day for Men 19-50 years
Protein	8.23% 4.6g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Broccoli	Recommended Dietary Allowance
Vitamin A	85% 766μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.55% 0.077mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	139% 558μg	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Broccoli	Recommended Dietary Allowance
Calcium	0.16% 1.56mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	6.5% 0.059mg	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	189% 15mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.47mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	3.23% 0.074mg	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	3.7% 25.8mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.6mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.7μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	21.3% 788g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 2.8 times more Vitamin A, 5.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 65.4 times more Vitamin B5, 15.5 times more Vitamin C, 440.5 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 Raw Broccoli have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 2.4 times more Iron and 1.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 265.4 times more Calcium, 7.4 times more Copper, 33.9 times more Magnesium, 25 times more Manganese, 22.6 times more Phosphorus, 33.4 times more Potassium, 12.8 times more Selenium, 23.2 times more Zinc and 304.7 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli contains 4.6 times more Fat, 5.7 times more Saturated Fat, 41.9 times more Omega 3, 2.4 times more Sugars, 5.7 times more Fructose, 10.9 times more Fiber and 5.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.