Comparing Nutrients in 100 grams Boiled Broccoli VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Boiled Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	1.2% 35kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	67.7% 88g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	11% 7.84g	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	1.02% 0.74g	1.85% 1.34g	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	% 0.49g	% 1.48g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 4.6g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	109% 981μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	374% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	147% 1.9mg	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	27% 108μg	179% 714μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	223% 5.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72% 65mg	72.2% 65mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	47.7% 286IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.67% 1.45mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	4% 40mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	8.33% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	4.13% 0.095mg	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	9.57% 67mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS RALSTON Corn Flakes per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs RALSTON Corn Flakes:

• 100 grams of Boiled Broccoli have 6.2 times more Vitamin B5, 72.5 times more Vitamin E and more Vitamin K than RALSTON Corn Flakes.
• While 100 g of Cereals ready-to-eat, RALSTON Corn Flakes contain 12.7 times more Vitamin A, 71.2 times more Vitamin B1, 14.1 times more Vitamin B2, 38 times more Vitamin B3, 9.5 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• Both Boiled Broccoli and RALSTON Corn Flakes provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 100 grams of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 100 grams for Boiled Broccoli vs RALSTON Corn Flakes:

• 100 grams of Boiled Broccoli have 20 times more Calcium, 3 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium, 2.3 times more Zinc and 27 times more Water than RALSTON Corn Flakes.
• While 100 g of Cereals ready-to-eat, RALSTON Corn Flakes contain 29 times more Iron, 1.4 times more Selenium and 13.9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and RALSTON Corn Flakes contain similar levels of Copper per 100 grams.
• 100 grams of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 7 times more Omega 3 and 1.2 times more Fiber than RALSTON Corn Flakes.
• While 100 g of Cereals ready-to-eat, RALSTON Corn Flakes contain 11 times more Energy, 12.3 times more Carbohydrate, 5.6 times more Sugars and 2.5 times more Protein than Boiled and Drained Broccoli.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy
• 100 grams of RALSTON Corn Flakes provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 6 in 100 grams.