Comparing Nutrients in 500 calories Boiled Broccoli VS RALSTON Corn Flakes

Weight per 500 calories

• Boiled Broccoli: 1429g
• RALSTON Corn Flakes: 130g

Cereals ready-to-eat, RALSTON Corn Flakes have 11 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or RALSTON Corn Flakes?

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.12% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	88% 115g	130g per day for Men 19-50 years
Sugars	27.4% 20g	14% 10.2g	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	14.6% 10.6g	2.4% 1.74g	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	% 7g	% 1.93g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 6g	g per day for Men 19-50 years
Fiber	124% 47g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	60.7% 34g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	122% 1100μg	142% 1277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	486% 5.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	191% 2.5mg	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	386% 1543μg	232% 930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	291% 6.98μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1030% 927mg	94% 84.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	62% 372IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.7mg	0.17% 0.026mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	57% 571mg	0.26% 2.6mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	11% 0.098mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	2.17% 9.1mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	5.38% 0.12mg	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	137% 957mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	49.6% 743mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.12% 4.3g	3700g per day for Men 19-50 years

Boiled Broccoli VS RALSTON Corn Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or RALSTON Corn Flakes?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs RALSTON Corn Flakes:

• 500 calories of Boiled Broccoli have 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 RALSTON Corn Flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 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.
• Both Boiled Broccoli and RALSTON Corn Flakes provide similar amounts of Vitamin A and Vitamin B6 per 500 calories.
• 500 calories of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 500 calories for Boiled Broccoli vs RALSTON Corn Flakes:

• 500 calories of Boiled Broccoli have 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 RALSTON Corn Flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 2.6 times more Iron and 1.3 times more Sodium than Boiled and Drained Broccoli.
• 500 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 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 RALSTON Corn Flakes.
• Both Boiled Broccoli and RALSTON Corn Flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 6 in 500 calories.