Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Frozen Chopped Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	7.3% 9.5g	122% 158g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	88.3% 33.5g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	117% 1054μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	779% 9.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	1113% 14.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	1123% 180mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1183% 59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	11% 111mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	76% 0.68mg	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	20% 1.6mg	1679% 134mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	14% 99mg	151% 1058mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	77.5% 1163mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1161% 128mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.14% 5.02g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 30 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 10.2 times more Vitamin A, 88.9 times more Vitamin B1, 75.9 times more Vitamin B2, 192.7 times more Vitamin B3, 106.8 times more Vitamin B5, 52.3 times more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin B12, 4.3 times more Vitamin C, more Vitamin D and 66 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.

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

• Frozen Chopped Broccoli, Unprepared has 1.2 times more Calcium and 36.2 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 9.1 times more Copper, 83.5 times more Iron, 10.6 times more Magnesium, 11.8 times more Manganese, 10.7 times more Phosphorus, 3 times more Potassium, 3.3 times more Selenium, 24.4 times more Sodium and 134 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.2 times more Omega 3 than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 15 times more Energy, 11.6 times more Fat, 9.8 times more Saturated Fat, 41.8 times more Omega 6, 16.7 times more Carbohydrate, 12.7 times more Sugars, 2.7 times more Fructose, 5.6 times more Fiber and 3.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.