Comparing Nutrients in 1 pound BroccoliVS RALSTON Corn Flakes

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

RALSTON Corn Flakes

92%

1 lb ▼

Macro Nutrients

Broccolivs RALSTON Corn Flakes

5.3%154kcal

Energy

60%1742kcal

154 kcalvs1742 kcal

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

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1.73%1.68g

Fat

4.26%4.13g

1.68 gvs4.13 g

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

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1.6%0.52g

Saturated Fat

3.2%1.03g

0.52 gvs1.03 g

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

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18%0.29g

Omega 3

4.8%0.077g

0.29 gvs0.077 g

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

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1.3%0.22g

Omega 6

7.4%1.26g

0.22 gvs1.26 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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23%30g

Carbohydrate

307%399g

30 gvs399 g

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

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10.6%7.7g

Sugars

49%35.6g

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

7.7 gvs35.6 g

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

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4.25%3.1g

Fructose

8.4%6.08g

≤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]

3.1 gvs6.08 g

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

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%2.22g

Glucose

%6.7g

2.22 gvs6.7 g

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

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%0.45g

Sucrose

%21g

0.45 gvs21 g

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

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31%11.8g

Fiber

32.2%12.2g

11.8 gvs12.2 g

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

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23%12.8g

Protein

47.8%26.8g

12.8 gvs26.8 g

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

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Vitamins

Broccolivs RALSTON Corn Flakes

15.6%141μg

Vitamin A

494%4450μg

RAE, retinol activity equivalents

141 μgvs4450 μg

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

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27%0.32mg

Vitamin B1

1695%20.3mg

Thiamine

0.32 mgvs20.3 mg

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

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41%0.53mg

Vitamin B2

607%7.9mg

Riboflavin

0.53 mgvs7.9 mg

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

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18%2.9mg

Vitamin B3

596%95mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs95 mg

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

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52%2.6mg

Vitamin B5

9%0.45mg

Pantothenic acid

2.6 mgvs0.45 mg

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

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61%0.79mg

Vitamin B6

665%8.65mg

Pyridoxine

0.79 mgvs8.65 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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71.4%286μg

Vitamin B9

810%3239μg

Folates and Folic Acid

286 μgvs3239 μg

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

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0%0μg

Vitamin B12

1013%24.3μg

Cobalamin

0 μgvs24.3 μg

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

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450%405mg

Vitamin C

328%295mg

Ascorbic acid

405 mgvs295 mg

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

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0%0IU

Vitamin D

216%1297IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs1297 IU

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

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23.6%3.54mg

Vitamin E

0.6%0.091mg

Tocopherols and Tocotrienols

3.54 mgvs0.091 mg

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

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384%461μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

461 μgvs0 μg

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

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Minerals

Broccolivs RALSTON Corn Flakes

21.3%213mg

Calcium

0.91%9.07mg

213 mgvs9.07 mg

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

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24.7%0.22mg

Copper

37.8%0.34mg

0.22 mgvs0.34 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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41.4%3.3mg

Iron

1100%88mg

3.3 mgvs88 mg

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

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22.7%95mg

Magnesium

7.56%31.8mg

95 mgvs31.8 mg

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

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41.4%0.95mg

Manganese

18.7%0.43mg

0.95 mgvs0.43 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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42.8%299mg

Phosphorus

21.4%150mg

299 mgvs150 mg

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

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42%1433mg

Potassium

14.3%485mg

1433 mgvs485 mg

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

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20.6%11.3μg

Selenium

18%9.98μg

11.3 μgvs9.98 μg

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

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9.98%150mg

Sodium

173%2590mg

150 mgvs2590 mg

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

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17%1.86mg

Zinc

8.25%0.91mg

1.86 mgvs0.91 mg

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

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11%405g

Water

0.41%15g

405 gvs15 g

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

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Lets compare vitamin content per 1 pound 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 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

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 1 lb.
Both Raw Broccoli as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

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 1 pound BroccoliVS RALSTON Corn Flakes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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