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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 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.
• While Boiled and Drained Broccoli contains 52.3 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

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

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 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.
• While Boiled and Drained Broccoli contains 35.3 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Boiled and Drained Broccoli have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 11.1 times more Energy, 8.2 times more Fat, 5.5 times more Saturated 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.
• While Boiled and Drained Broccoli contains 1.4 times more Omega 3 than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.