Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS RALSTON Wheat Bran flakes

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	0.97% 28kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	7.63% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	23.7% 17g	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	NA	3.13% 2.27g	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	NA	% 2.02g	g per day for Men 19-50 years
Sucrose	NA	% 12.5g	g per day for Men 19-50 years
Fiber	7.9% 3g	44.5% 17g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	59% 531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	561% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	566% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	596% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	523% 6.8mg	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	14% 56μg	345% 1379μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	862% 20.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.6% 40mg	266% 240mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	57.5% 345IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.8% 1.32mg	536% 80.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	38.3% 0.35mg	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	7.63% 0.61mg	846% 67.7mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	151% 3.47mg	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	7% 49mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	585% 64.3mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.068% 2.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs RALSTON Wheat Bran flakes:

• Boiled Chopped Frozen Broccoli has 32.6 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 10.4 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 Boiled Chopped Frozen Broccoli.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs RALSTON Wheat Bran flakes:

• Boiled Chopped Frozen Broccoli has 35.9 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 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 Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 13.9 times more Energy, 28 times more Fat, 24.1 times more Saturated 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 Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.