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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	RALSTON Wheat Bran flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	26.7% 774kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	47% 34g	4.02% 2.9g	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	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	88.3% 33.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	36% 20.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	117% 1054μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	779% 9.35mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1113% 14.5mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1123% 180mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1183% 59mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1038% 13.5mg	20% 0.26mg	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	27.8% 111μg	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	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	7.5% 0.067mg	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	1679% 134mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	299% 6.9mg	19.2% 0.44mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	77.5% 1163mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1161% 128mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.14% 5.02g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Wheat Bran flakes VS Cooked Chopped Frozen Broccoli per 7 oz

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

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

• 7 ounces of RALSTON Wheat Bran flakes have 10.4 times more Vitamin A, 85.7 times more Vitamin B1, 90 times more Vitamin B2, 197.7 times more Vitamin B3, 108.8 times more Vitamin B5, 52.3 times more Vitamin B6, 24.6 times more Vitamin B9, more Vitamin B12, 6 times more Vitamin C, more Vitamin D and 61 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 32.6 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 7 ounces of RALSTON Wheat Bran flakes have 1.4 times more Calcium, 10.1 times more Copper, 110.9 times more Iron, 14.6 times more Magnesium, 15.5 times more Manganese, 10.9 times more Phosphorus, 4.4 times more Potassium, 13.1 times more Selenium, 53.3 times more Sodium and 229.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 35.9 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of RALSTON Wheat Bran flakes have 13.9 times more Energy, 28 times more Fat, 2.1 times more Omega 3, 99.8 times more Omega 6, 14.9 times more Carbohydrate, 11.7 times more Sugars, 5.6 times more Fiber and 3.3 times more Protein than Cooked Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6