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

Weight per 300 calories

• RALSTON Wheat Bran flakes: 77g
• Frozen Broccoli Spears: 1035g

RALSTON Wheat Bran flakes have 13.4 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	RALSTON Wheat Bran flakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.2% 61.4g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	21% 15.2g	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	2.4% 1.75g	NA	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	% 1.55g	NA	g per day for Men 19-50 years
Sucrose	% 9.6g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	81.7% 31g	38g per day for Men 19-50 years
Protein	14% 7.85g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	431% 5.6mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	435% 69.7mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	458% 23mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	402% 5.23mg	139% 1.8mg	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	265% 1061μg	243% 972μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	663% 16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	205% 184mg	785% 707mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44.2% 265IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	413% 62mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.08μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	41.4% 0.37mg	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	651% 52mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	115% 2.65mg	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	58.6% 410mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	13% 7.08μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	25.3% 937g	3700g per day for Men 19-50 years

RALSTON Wheat Bran Flakes VS Frozen Broccoli Spears Nutrients Per 300 Kcal

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

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

• 300 calories of RALSTON Wheat Bran flakes have 4.9 times more Vitamin B1, 4.8 times more Vitamin B2, 14.6 times more Vitamin B3, 9.2 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B12, more Vitamin D and 4.4 times more Vitamin E than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 1.4 times more Vitamin A, 3.8 times more Vitamin C and 505.1 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of RALSTON Wheat Bran flakes have insufficient amounts of Vitamin K
• 300 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

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

• 300 calories of RALSTON Wheat Bran flakes have 7 times more Iron, 2.6 times more Sodium and 14.1 times more Zinc than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 12.3 times more Calcium, 1.4 times more Copper, 1.5 times more Phosphorus, 5.3 times more Potassium, 2.8 times more Selenium and 481.3 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Frozen Broccoli Spears contain similar levels of Magnesium and Manganese per 300 calories.
• 300 calories of RALSTON Wheat Bran flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Broccoli Spears contain 19.3 times more Omega 3, 2.4 times more Fiber and 4 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both RALSTON Wheat Bran flakes and Frozen Broccoli Spears 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 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.