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

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 208g

Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 1.8 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is low in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	Frozen Chopped 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	1.15% 1.1g	0.19% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.065% 0.021g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	NA	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	16% 21g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	1.64% 0.63g	38g per day for Men 19-50 years
Protein	19.3% 11g	6.2% 3.48g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	64.4% 258μg	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	241% 217mg	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	31.3% 4.7mg	0.14% 0.021mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	21.5% 215mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	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	39% 3.1mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	0.99% 4.17mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	27.5% 192mg	6.55% 46mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	0.86% 29mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	NA	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	1.33% 0.15mg	11mg per day for Men 19-50 years
Water	9.5% 352g	4.97% 184g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 1.8 times more Vitamin B2, 1.6 times more Vitamin B6, more Vitamin C, 225.2 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 1.4 times more Vitamin B1 and 2.2 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared 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 kcal.

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

• Frozen Chopped Broccoli, Unprepared has 2.8 times more Calcium, 16.6 times more Magnesium, 4.2 times more Phosphorus, 28 times more Potassium, more Sodium, 12.7 times more Zinc and 1.9 times more Water than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 3.5 times more Iron than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 calories:

• Frozen Chopped Broccoli, Unprepared has 5.9 times more Fat, 19.2 times more Sugars, 18.5 times more Fiber and 3.1 times more Protein than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Frozen Chopped Broccoli, Unprepared and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.