Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Cooked Broccoli Raab	POST Bran Flakes	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	16% 465kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	9.26% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	87.8% 114g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	36.4% 26.4g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	68.3% 26g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	118% 1062μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	185% 2.4mg	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	25% 101μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	POST Bran Flakes	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	78.7% 0.71mg	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	22.5% 1.8mg	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	NA	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	16.6% 116mg	91% 636mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS POST Bran Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs POST Bran Flakes:

• 5 ounces of Cooked Broccoli Raab have more Vitamin C, 3.3 times more Vitamin E and 182.9 times more Vitamin K than POST Bran Flakes.
• While 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 3.3 times more Vitamin A, 7.7 times more Vitamin B1, 10 times more Vitamin B2, 8.3 times more Vitamin B3, 7.7 times more Vitamin B6, 9.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs POST Bran Flakes:

• 5 ounces of Cooked Broccoli Raab have 2.7 times more Calcium and 26.9 times more Water than POST Bran Flakes.
• While 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 6.7 times more Copper, 22 times more Iron, 8.5 times more Magnesium, 5.5 times more Phosphorus, 1.6 times more Potassium, 40.4 times more Selenium, 9.6 times more Sodium and 9.3 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 2.3 times more Omega 3 than POST Bran Flakes.
• While 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 13.1 times more Energy, 4 times more Fat, 35.8 times more Omega 6, 25.8 times more Carbohydrate, 30 times more Sugars, 6.5 times more Fiber and 2.6 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6