Comparing Nutrients in 500 calories POST Bran Flakes VS Broccoli

Weight per 500 calories

• POST Bran Flakes: 152g
• Broccoli: 1471g

POST Bran Flakes have 9.6 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 500 calories - POST Bran Flakes or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Broccoli	27%	8%	65%

Macro Nutrients

	POST Bran Flakes	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	9.96% 1.7g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	75% 98g	130g per day for Men 19-50 years
Sugars	39% 28.4g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	73.4% 28g	101% 38.2g	38g per day for Men 19-50 years
Protein	27% 15g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Broccoli	Recommended Dietary Allowance
Vitamin A	127% 1142μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.5mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.78% 2.13μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Broccoli	Recommended Dietary Allowance
Calcium	6.7% 67mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	24% 813mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	55% 823mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST Bran Flakes have 2.5 times more Vitamin A, 1.9 times more Vitamin B1, 1.2 times more Vitamin B2, 2.7 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains more Vitamin C, 9.8 times more Vitamin E and 700.1 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Raw Broccoli have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.

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

• Cereals ready-to-eat, POST Bran Flakes have 4 times more Iron, 2.2 times more Selenium, 1.7 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 10.3 times more Calcium, 1.4 times more Phosphorus, 5.7 times more Potassium and 253.4 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Raw Broccoli have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST Bran Flakes have 2.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Fat, 2.7 times more Saturated Fat, 7 times more Omega 3, 1.4 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Raw Broccoli have similar amounts of Energy and Sugars per 500 kcal.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.