Comparing Nutrients in 14 ounces BroccoliVS RALSTON Corn Flakes

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

RALSTON Corn Flakes

92%

14 oz ▼

Macro Nutrients

Broccolivs RALSTON Corn Flakes

4.65%135kcal

Energy

52.6%1524kcal

135 kcalvs1524 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g

Fat

3.72%3.6g

1.47 gvs3.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

2.8%0.9g

0.45 gvs0.9 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g

Omega 3

4.2%0.067g

0.25 gvs0.067 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

6.47%1.1g

0.19 gvs1.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.3%26.4g

Carbohydrate

269%349g

26.4 gvs349 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

43%31g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvs31 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g

Fructose

7.34%5.3g

≤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]

2.7 gvs5.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

%5.87g

1.94 gvs5.87 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g

Sucrose

%18.3g

0.4 gvs18.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g

Fiber

28.2%10.7g

10.3 gvs10.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

42%23.4g

11 gvs23.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs RALSTON Corn Flakes

13.7%123μg

Vitamin A

433%3894μg

RAE, retinol activity equivalents

123 μgvs3894 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

1483%17.8mg

Thiamine

0.28 mgvs17.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

531%6.9mg

Riboflavin

0.46 mgvs6.9 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg

Vitamin B3

522%83.5mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs83.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg

Vitamin B5

7.86%0.39mg

Pantothenic acid

2.27 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg

Vitamin B6

582%7.57mg

Pyridoxine

0.69 mgvs7.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

708%2834μg

Folates and Folic Acid

250 μgvs2834 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

886%21.3μg

Cobalamin

0 μgvs21.3 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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393%354mg

Vitamin C

287%258mg

Ascorbic acid

354 mgvs258 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

189%1135IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs1135 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.6%3.1mg

Vitamin E

0.53%0.079mg

Tocopherols and Tocotrienols

3.1 mgvs0.079 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

403 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs RALSTON Corn Flakes

18.7%187mg

Calcium

0.79%7.94mg

187 mgvs7.94 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg

Copper

33%0.3mg

0.19 mgvs0.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.2%2.9mg

Iron

962%77mg

2.9 mgvs77 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

6.6%27.8mg

83.3 mgvs27.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg

Manganese

16.4%0.38mg

0.83 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.4%262mg

Phosphorus

18.7%131mg

262 mgvs131 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg

Potassium

12.5%425mg

1254 mgvs425 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg

Selenium

16%8.73μg

9.92 μgvs8.73 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg

Sodium

151%2266mg

131 mgvs2266 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg

Zinc

7.2%0.79mg

1.63 mgvs0.79 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g

Water

0.36%13g

354 gvs13 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs RALSTON Corn Flakes:

Raw Broccoli has 5.8 times more Vitamin B5, 1.4 times more Vitamin C, 39 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
While Cereals ready-to-eat, RALSTON Corn Flakes contain 31.6 times more Vitamin A, 63.1 times more Vitamin B1, 14.9 times more Vitamin B2, 32.9 times more Vitamin B3, 10.9 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.

Comparing minerals per 14 ounces for Broccoli vs RALSTON Corn Flakes:

Raw Broccoli has 23.5 times more Calcium, 3 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 3 times more Potassium, 2.1 times more Zinc and 27 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
While Cereals ready-to-eat, RALSTON Corn Flakes contain 1.5 times more Copper, 26.6 times more Iron and 17.3 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has 3.7 times more Omega 3 than Cereals ready-to-eat, RALSTON Corn Flakes.
While Cereals ready-to-eat, RALSTON Corn Flakes contain 11.3 times more Energy, 5.7 times more Omega 6, 13.3 times more Carbohydrate, 4.6 times more Sugars, 2 times more Fructose and 2.1 times more Protein than Raw Broccoli.
Both Raw Broccoli and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Fiber per 14 oz.
Both Raw Broccoli as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliRALSTON Corn FlakesVS Boiled BroccoliBroccoliVS Cereals ready-to-eat, RALSTON Crispy HexagonsRALSTON Corn FlakesVS Cereals ready-to-eat, RALSTON Crispy Hexagons

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS RALSTON Corn Flakes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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