Comparing Nutrients in 500 calories RALSTON Corn Flakes VS Broccoli

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• Broccoli: 1471g

RALSTON Corn Flakes have 11.3 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 - RALSTON Corn Flakes or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	RALSTON Corn Flakes	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	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	88% 115g	75% 98g	130g per day for Men 19-50 years
Sugars	14% 10.2g	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	2.4% 1.74g	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	% 1.93g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 6g	% 1.47g	g per day for Men 19-50 years
Fiber	9.25% 3.5g	101% 38.2g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Broccoli	Recommended Dietary Allowance
Vitamin A	142% 1277μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	486% 5.84mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	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	232% 930μg	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Broccoli	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	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	316% 25.3mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	5.38% 0.12mg	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	6.14% 43mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 2.8 times more Vitamin A, 5.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 65.4 times more Vitamin B5, 15.5 times more Vitamin C, 440.5 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 Raw Broccoli have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 2.4 times more Iron and 1.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 265.4 times more Calcium, 7.4 times more Copper, 33.9 times more Magnesium, 25 times more Manganese, 22.6 times more Phosphorus, 33.4 times more Potassium, 12.8 times more Selenium, 23.2 times more Zinc and 304.7 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli contains 4.6 times more Fat, 5.7 times more Saturated Fat, 41.9 times more Omega 3, 2.4 times more Sugars, 5.7 times more Fructose, 10.9 times more Fiber and 5.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.