Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	87% 113g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	33.6% 24.3g	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	4.44% 3.2g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	11% 4.25g	63% 24g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	83.6% 753μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	557% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	795% 10.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	802% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	845% 42.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	741% 9.64mg	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	20% 79.4μg	489% 1955μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1222% 29.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	378% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	81.5% 489IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	760% 114mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	54.3% 0.49mg	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	11% 0.86mg	1199% 96mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	214% 4.9mg	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	9.92% 69.5mg	108% 756mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	55.4% 831mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	829% 91mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS RALSTON Wheat Bran flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs RALSTON Wheat Bran flakes:

• 5 ounces of Cooked Chopped Frozen Broccoli have 32.6 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 10.4 times more Vitamin A, 85.7 times more Vitamin B1, 90 times more Vitamin B2, 197.7 times more Vitamin B3, 108.8 times more Vitamin B5, 52.3 times more Vitamin B6, 24.6 times more Vitamin B9, more Vitamin B12, 6 times more Vitamin C, more Vitamin D and 61 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs RALSTON Wheat Bran flakes:

• 5 ounces of Cooked Chopped Frozen Broccoli have 35.9 times more Water than RALSTON Wheat Bran flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 1.4 times more Calcium, 10.1 times more Copper, 110.9 times more Iron, 14.6 times more Magnesium, 15.5 times more Manganese, 10.9 times more Phosphorus, 4.4 times more Potassium, 13.1 times more Selenium, 53.3 times more Sodium and 229.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 13.9 times more Energy, 28 times more Fat, 2.1 times more Omega 3, 99.8 times more Omega 6, 14.9 times more Carbohydrate, 11.7 times more Sugars, 5.6 times more Fiber and 3.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6