Comparing Nutrients in 5 ounces Broccoli VS OAT BRAN FLAKES, HEALTH VALLEY

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Broccoli	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	1.66% 48kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	85% 111g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	43% 31g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	7.14% 4g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Broccoli	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	88.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	109% 1.4mg	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	22.3% 89.3μg	71% 283μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	177% 4.25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	189% 170mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.37% 1.1mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	50.2% 0.45mg	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	13% 1.03mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	179% 4.1mg	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	13.4% 94mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	68.3% 37.6μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	36% 539mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS OAT BRAN FLAKES, HEALTH VALLEY per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli versus 5 oz of OAT BRAN FLAKES, HEALTH VALLEY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli vs OAT BRAN FLAKES, HEALTH VALLEY:

• 5 ounces of Broccoli have more Vitamin A, 1.5 times more Vitamin E and 56.4 times more Vitamin K than OAT BRAN FLAKES, HEALTH VALLEY.
• While 5 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 10.6 times more Vitamin B1, 7.3 times more Vitamin B2, 15.6 times more Vitamin B3, 1.6 times more Vitamin B5, 5.7 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin C than Raw Broccoli.
• 5 ounces of Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Broccoli as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli vs OAT BRAN FLAKES, HEALTH VALLEY:

• 5 ounces of Broccoli have 26.3 times more Water than OAT BRAN FLAKES, HEALTH VALLEY.
• While 5 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.7 times more Calcium, 6.5 times more Copper, 3.9 times more Iron, 6.8 times more Magnesium, 13.8 times more Manganese, 5.2 times more Phosphorus, 10.6 times more Selenium, 11.5 times more Sodium and 5.4 times more Zinc than Raw Broccoli.
• Both Broccoli and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli have 1.4 times more Omega 3 than OAT BRAN FLAKES, HEALTH VALLEY.
• While 5 oz of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 11.2 times more Energy, 8.1 times more Fat, 8.8 times more Saturated Fat, 17.4 times more Omega 6, 11.7 times more Carbohydrate, 12.9 times more Sugars, 3.1 times more Fiber and 3.5 times more Protein than Raw Broccoli.
• 5 ounces of Broccoli provide inadequate amounts of Energy and Omega 6