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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Cooked Broccoli Raab	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	1.9% 0.61g	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	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	3.4% 4.42g	87% 113g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 17.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	63% 24g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	83.6% 753μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	557% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	795% 10.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	802% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	845% 42.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	760% 114mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	22.5% 1.8mg	1199% 96mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	16.6% 116mg	108% 756mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	55.4% 831mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	829% 91mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.097% 3.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab 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 Broccoli Raab vs RALSTON Wheat Bran flakes:

• 5 ounces of Cooked Broccoli Raab have 94.8 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 2.3 times more Vitamin A, 27.9 times more Vitamin B1, 52.1 times more Vitamin B2, 44.9 times more Vitamin B3, 66.5 times more Vitamin B5, 30.9 times more Vitamin B6, 19.4 times more Vitamin B9, more Vitamin B12, 6.5 times more Vitamin C, more Vitamin D and 31.8 times more Vitamin E than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 5 ounces of Cooked Broccoli Raab have 2.6 times more Calcium and 36.1 times more Water than RALSTON Wheat Bran flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.6 times more Copper, 53.3 times more Iron, 7 times more Magnesium, 9.1 times more Manganese, 6.5 times more Phosphorus, 1.8 times more Potassium, 7.1 times more Selenium, 10.5 times more Sodium and 119.1 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 RALSTON Wheat Bran flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 15.6 times more Energy, 6.5 times more Fat, 41.8 times more Omega 6, 25.6 times more Carbohydrate, 27.7 times more Sugars, 9.5 times more Fructose, 6 times more Fiber and 2.7 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6