Comparing Nutrients in 7 ounces Boiled Broccoli VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Boiled Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	122% 158g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	47% 34g	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	2.03% 1.47g	6.2% 4.5g	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	% 0.97g	% 4g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 25g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	88.3% 33.5g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	17% 153μg	117% 1054μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	779% 9.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	1113% 14.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	1123% 180mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	1183% 59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	1038% 13.5mg	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	53.6% 214μg	684% 2737μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1711% 41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	529% 476mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	114% 685IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	76% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	1679% 134mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	299% 6.9mg	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	19% 133mg	151% 1058mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	77.5% 1163mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1161% 128mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.14% 5.02g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS RALSTON Wheat Bran flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs RALSTON Wheat Bran flakes:

• 7 ounces of Boiled Broccoli have 52.3 times more Vitamin K than RALSTON Wheat Bran flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 6.9 times more Vitamin A, 74.8 times more Vitamin B1, 59.3 times more Vitamin B2, 163.8 times more Vitamin B3, 48.4 times more Vitamin B5, 34 times more Vitamin B6, 12.8 times more Vitamin B9, more Vitamin B12, 3.7 times more Vitamin C, more Vitamin D and 55.5 times more Vitamin E than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Boiled Broccoli vs RALSTON Wheat Bran flakes:

• 7 ounces of Boiled Broccoli have 35.3 times more Water than RALSTON Wheat Bran flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 5.7 times more Copper, 101 times more Iron, 9 times more Magnesium, 17.9 times more Manganese, 8 times more Phosphorus, 2.2 times more Potassium, 5.8 times more Selenium, 14.3 times more Sodium and 143 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and RALSTON Wheat Bran flakes contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.4 times more Omega 3 than RALSTON Wheat Bran flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 11.1 times more Energy, 8.2 times more Fat, 25.4 times more Omega 6, 11.1 times more Carbohydrate, 12.4 times more Sugars, 3.1 times more Fructose, 5.1 times more Fiber and 4.3 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6