Comparing Nutrients in 7 ounces BroccoliVS RALSTON Corn Flakes

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

RALSTON Corn Flakes

92%

7 oz ▼

Macro Nutrients

Broccolivs RALSTON Corn Flakes

2.33%67.5kcal

Energy

26.3%762kcal

67.5 kcalvs762 kcal

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

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0.76%0.73g

Fat

1.86%1.8g

0.73 gvs1.8 g

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

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0.71%0.23g

Saturated Fat

1.4%0.45g

0.23 gvs0.45 g

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

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7.8%0.13g

Omega 3

2.1%0.034g

0.13 gvs0.034 g

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

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0.57%0.097g

Omega 6

3.23%0.55g

0.097 gvs0.55 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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10%13g

Carbohydrate

134%175g

13 gvs175 g

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

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4.65%3.37g

Sugars

21.5%15.6g

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

3.37 gvs15.6 g

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

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1.86%1.35g

Fructose

3.67%2.66g

≤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]

1.35 gvs2.66 g

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

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%0.97g

Glucose

%2.94g

0.97 gvs2.94 g

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

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%0.2g

Sucrose

%9.15g

0.2 gvs9.15 g

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

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13.6%5.16g

Fiber

14%5.36g

5.16 gvs5.36 g

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

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10%5.6g

Protein

21%11.7g

5.6 gvs11.7 g

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

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Vitamins

Broccolivs RALSTON Corn Flakes

6.84%61.5μg

Vitamin A

216%1947μg

RAE, retinol activity equivalents

61.5 μgvs1947 μg

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

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11.7%0.14mg

Vitamin B1

741%8.9mg

Thiamine

0.14 mgvs8.9 mg

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

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18%0.23mg

Vitamin B2

266%3.45mg

Riboflavin

0.23 mgvs3.45 mg

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

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7.93%1.27mg

Vitamin B3

261%41.7mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs41.7 mg

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

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22.7%1.14mg

Vitamin B5

3.93%0.2mg

Pantothenic acid

1.14 mgvs0.2 mg

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

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26.7%0.35mg

Vitamin B6

291%3.8mg

Pyridoxine

0.35 mgvs3.8 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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31.3%125μg

Vitamin B9

354%1417μg

Folates and Folic Acid

125 μgvs1417 μg

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

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0%0μg

Vitamin B12

443%10.6μg

Cobalamin

0 μgvs10.6 μg

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

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197%177mg

Vitamin C

143%129mg

Ascorbic acid

177 mgvs129 mg

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

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0%0IU

Vitamin D

95%568IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs568 IU

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

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10.3%1.55mg

Vitamin E

0.26%0.04mg

Tocopherols and Tocotrienols

1.55 mgvs0.04 mg

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

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168%202μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

202 μgvs0 μg

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

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Minerals

Broccolivs RALSTON Corn Flakes

9.33%93mg

Calcium

0.4%3.97mg

93 mgvs3.97 mg

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

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11%0.097mg

Copper

16.5%0.15mg

0.097 mgvs0.15 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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18%1.45mg

Iron

481%38.5mg

1.45 mgvs38.5 mg

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

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9.92%41.7mg

Magnesium

3.3%14mg

41.7 mgvs14 mg

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

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18%0.42mg

Manganese

8.2%0.19mg

0.42 mgvs0.19 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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18.7%131mg

Phosphorus

9.36%65.5mg

131 mgvs65.5 mg

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

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18.4%627mg

Potassium

6.25%212mg

627 mgvs212 mg

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

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9.02%4.96μg

Selenium

7.94%4.37μg

4.96 μgvs4.37 μg

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

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4.37%65.5mg

Sodium

75.5%1133mg

65.5 mgvs1133 mg

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

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7.4%0.81mg

Zinc

3.6%0.4mg

0.81 mgvs0.4 mg

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

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4.8%177g

Water

0.18%6.57g

177 gvs6.57 g

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

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Lets compare vitamin content per 7 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 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
Both Raw Broccoli as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 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 7 ounces BroccoliVS RALSTON Corn Flakes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: