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

Macros Ratio

	Protein	Fat	Carbs
RALSTON Wheat Bran flakes	10%	8%	82%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	RALSTON Wheat Bran flakes	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	13.4% 390kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	23.7% 17g	0.86% 0.62g	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	3.13% 2.27g	0.33% 0.24g	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	% 2.02g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 12.5g	% 0.15g	g per day for Men 19-50 years
Fiber	44.5% 17g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	59% 531μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	393% 4.7mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	561% 7.3mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	566% 91mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	596% 30mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	523% 6.8mg	17% 0.22mg	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	345% 1379μg	17.8% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	862% 20.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	266% 240mg	41% 37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	57.5% 345IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	536% 80.5mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4.5% 45mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.35mg	8.33% 0.075mg	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	846% 67.7mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	151% 3.47mg	16.5% 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	76% 533mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	585% 64.3mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.068% 2.53g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Wheat Bran flakes VS Cooked Broccoli Raab per 100 g

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

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

• 100 grams of RALSTON Wheat Bran flakes have 2.3 times more Vitamin A, 27.9 times more Vitamin B1, 52.1 times more Vitamin B2, 44.9 times more Vitamin B3, 66.5 times more Vitamin B5, 30.9 times more Vitamin B6, 19.4 times more Vitamin B9, more Vitamin B12, 6.5 times more Vitamin C, more Vitamin D and 31.8 times more Vitamin E than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 94.8 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 100 grams of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 100 grams of RALSTON Wheat Bran flakes have 4.6 times more Copper, 53.3 times more Iron, 7 times more Magnesium, 9.1 times more Manganese, 6.5 times more Phosphorus, 1.8 times more Potassium, 7.1 times more Selenium, 10.5 times more Sodium and 119.1 times more Zinc than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 2.6 times more Calcium and 36.1 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.

Comparison of macro-nutrients per 100 grams:

• 100 grams of RALSTON Wheat Bran flakes have 15.6 times more Energy, 6.5 times more Fat, 41.8 times more Omega 6, 25.6 times more Carbohydrate, 27.7 times more Sugars, 9.5 times more Fructose, 6 times more Fiber and 2.7 times more Protein than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 2.3 times more Omega 3 than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6