Comparing Nutrients in 100 grams Broccoli Raab VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Broccoli Raab	POST Bran Flakes	Recommended Dietary Allowance
Energy	0.76% 22kcal	11.3% 328kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	62% 80.5g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	25.7% 18.6g	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	48% 18.3g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	83.2% 749μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	131% 1.7mg	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	20.8% 83μg	167% 667μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.4% 20mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22% 133IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.62mg	5.13% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	POST Bran Flakes	Recommended Dietary Allowance
Calcium	11% 108mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	55.6% 0.5mg	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	26.8% 2.14mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	54.5% 229mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	NA	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	10.4% 73mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	95% 52.5μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS POST Bran Flakes per 100 g

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

Lets compare vitamin content per 100 grams of Broccoli Raab vs POST Bran Flakes:

• 100 grams of Broccoli Raab have more Vitamin C, 2.1 times more Vitamin E and 160 times more Vitamin K than POST Bran Flakes.
• While 100 g of Cereals ready-to-eat, POST Bran Flakes contain 5.7 times more Vitamin A, 8 times more Vitamin B1, 10.9 times more Vitamin B2, 13.7 times more Vitamin B3, 9.9 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli Raab.
• 100 grams of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D
• 100 grams of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 100 grams for Broccoli Raab vs POST Bran Flakes:

• 100 grams of Broccoli Raab have 2.5 times more Calcium and 27.2 times more Water than POST Bran Flakes.
• While 100 g of Cereals ready-to-eat, POST Bran Flakes contain 11.9 times more Copper, 13.1 times more Iron, 10.4 times more Magnesium, 6.2 times more Phosphorus, 2.7 times more Potassium, 52.5 times more Selenium, 16.4 times more Sodium and 6.5 times more Zinc than Raw Broccoli Raab.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 2.2 times more Omega 3 than POST Bran Flakes.
• While 100 g of Cereals ready-to-eat, POST Bran Flakes contain 14.9 times more Energy, 4.3 times more Fat, 38.3 times more Omega 6, 28.2 times more Carbohydrate, 48.9 times more Sugars, 6.8 times more Fiber and 3.1 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6