Comparing Nutrients in 7 ounces RALSTON Corn Flakes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	RALSTON Corn Flakes	Broccoli	Recommended Dietary Allowance
Energy	26.3% 762kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 175g	10% 13g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	4.65% 3.37g	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	3.67% 2.66g	1.86% 1.35g	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	% 2.94g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 9.15g	% 0.2g	g per day for Men 19-50 years
Fiber	14% 5.36g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	21% 11.7g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Broccoli	Recommended Dietary Allowance
Vitamin A	216% 1947μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	741% 8.9mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	266% 3.45mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.8mg	26.7% 0.35mg	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	354% 1417μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	443% 10.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	197% 177mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	95% 568IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Broccoli	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	11% 0.097mg	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	481% 38.5mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	18% 0.42mg	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	9.36% 65.5mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.18% 6.57g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of RALSTON Corn Flakes vs Broccoli:

• Cereals ready-to-eat, RALSTON Corn Flakes have 31.6 times more Vitamin A, 63.1 times more Vitamin B1, 14.9 times more Vitamin B2, 32.9 times more Vitamin B3, 10.9 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 5.8 times more Vitamin B5, 1.4 times more Vitamin C, 39 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparing minerals per 7 ounces for RALSTON Corn Flakes vs Broccoli:

• Cereals ready-to-eat, RALSTON Corn Flakes have 1.5 times more Copper, 26.6 times more Iron and 17.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 23.5 times more Calcium, 3 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 3 times more Potassium, 2.1 times more Zinc and 27 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Broccoli have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, RALSTON Corn Flakes have 11.3 times more Energy, 5.7 times more Omega 6, 13.3 times more Carbohydrate, 4.6 times more Sugars, 2 times more Fructose and 2.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.7 times more Omega 3 than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Broccoli have similar amounts of Fiber per 7 oz.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.