Comparing Nutrients in 500 calories RALSTON Corn Flakes VS Boiled Broccoli

Weight per 500 calories

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

RALSTON Corn Flakes have 11 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 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.
• While Boiled and Drained Broccoli contains 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 Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Boiled and Drained Broccoli have similar amounts of Vitamin A and Vitamin B6 per 500 kcal.

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 2.6 times more Iron and 1.3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 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 Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli contains 4.9 times more Fat, 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 Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.