Comparing Nutrients in 300 calories RALSTON Wheat Bran flakes VS Broccoli

Weight per 300 calories

• RALSTON Wheat Bran flakes: 77g
• Broccoli: 882g

RALSTON Wheat Bran flakes have 11.5 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 Wheat Bran flakes or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Broccoli	27%	8%	65%

Macro Nutrients

	RALSTON Wheat Bran flakes	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	5.87% 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	47.2% 61.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	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	2.4% 1.75g	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	% 1.55g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 9.6g	% 0.88g	g per day for Men 19-50 years
Fiber	34.2% 13g	60.4% 23g	38g per day for Men 19-50 years
Protein	14% 7.85g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Broccoli	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.63mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	431% 5.6mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	435% 69.7mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	458% 23mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	402% 5.23mg	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	265% 1061μg	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.73% 2.08μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Broccoli	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	651% 52mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	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	58.6% 410mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	13% 7.08μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	21.3% 788g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 1.5 times more Vitamin A, 5.8 times more Vitamin B1, 5.4 times more Vitamin B2, 12.4 times more Vitamin B3, 4.5 times more Vitamin B5, 3.4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and 9 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 4.3 times more Vitamin C and 431.6 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 8.1 times more Iron, 1.4 times more Manganese, 1.5 times more Sodium and 13.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 12 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 5.8 times more Potassium, 3.1 times more Selenium and 404.9 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 2.3 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Fat, 3 times more Saturated Fat, 8.3 times more Omega 3, 3.4 times more Fructose, 1.8 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Raw Broccoli have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.