Comparing Nutrients in 500 calories POST Bran Flakes VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• POST Bran Flakes: 152g
• Cooked Chopped Frozen Broccoli: 1786g

POST Bran Flakes have 11.7 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - POST Bran Flakes or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	POST Bran Flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	9.96% 1.7g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	73.5% 96g	130g per day for Men 19-50 years
Sugars	39% 28.4g	36.2% 26.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	73.4% 28g	141% 53.6g	38g per day for Men 19-50 years
Protein	27% 15g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	127% 1142μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.5mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	179% 2.32mg	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	254% 1017μg	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	318% 7.62μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	796% 716mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.8% 203IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.83% 1.17mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.78% 2.13μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.7% 67mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	67.5% 0.61mg	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	534% 42.7mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	NA	173% 4mg	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	98% 684mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	24% 813mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	55% 823mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	43.8% 1620g	3700g per day for Men 19-50 years

POST Bran Flakes VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - POST Bran Flakes or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of POST Bran Flakes vs Cooked Chopped Frozen Broccoli:

• 500 calories of POST Bran Flakes have 1.3 times more Vitamin A, 2 times more Vitamin B1, 1.5 times more Vitamin B2, 3.1 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin C, 20.1 times more Vitamin E and 737.2 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of POST Bran Flakes have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 500 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for POST Bran Flakes vs Cooked Chopped Frozen Broccoli:

• 500 calories of POST Bran Flakes have 1.3 times more Copper, 3.9 times more Iron, 1.5 times more Magnesium, 6.4 times more Selenium, 4.2 times more Sodium and 1.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 8.8 times more Calcium, 1.3 times more Phosphorus, 3.1 times more Potassium and 312.6 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• 500 calories of POST Bran Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of POST Bran Flakes have 1.3 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 5.7 times more Omega 3, 1.9 times more Fiber and 3.7 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of POST Bran Flakes provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, POST Bran Flakes as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.