Comparing Nutrients in 100 calories Cooked Chopped Frozen Broccoli VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

Weight per 100 calories

• Cooked Chopped Frozen Broccoli: 357g
• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 208g

Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 1.7 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is low in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.19% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.065% 0.021g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	16% 21g	130g per day for Men 19-50 years
Sugars	7.24% 5.25g	0.37% 0.27g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	1.64% 0.63g	38g per day for Men 19-50 years
Protein	19.8% 11g	6.2% 3.48g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	24% 0.31mg	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	50% 200μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	159% 143mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.4% 4.7mg	0.14% 0.021mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	262% 315μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	NA	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	27.2% 2.18mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	0.99% 4.17mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	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	25% 175mg	6.55% 46mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	0.86% 29mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	NA	55μg per day for Men 19-50 years
Sodium	2.6% 39.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	1.33% 0.15mg	11mg per day for Men 19-50 years
Water	8.76% 324g	4.97% 184g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Cereals, MALT-O-MEAL, Original, Plain, Prepared With Water, Without Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Chopped Frozen Broccoli or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

Lets compare vitamin content per 100 calories of Cooked Chopped Frozen Broccoli vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 100 calories of Cooked Chopped Frozen Broccoli have 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, more Vitamin C, 226.3 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 100 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 1.5 times more Vitamin B1 and 2.4 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 100 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Chopped Frozen Broccoli vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 100 calories of Cooked Chopped Frozen Broccoli have 1.5 times more Calcium, 11.1 times more Magnesium, 3.8 times more Phosphorus, 17.4 times more Potassium, more Sodium, 6.9 times more Zinc and 1.8 times more Water than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 100 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 5 times more Iron than Boiled Chopped Frozen Broccoli.
• 100 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Chopped Frozen Broccoli have 19.4 times more Sugars, 17.1 times more Fiber and 3.2 times more Protein than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Cooked Chopped Frozen Broccoli and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber