Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 27g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 14.2 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high 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 ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.52% 0.089g	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	18.7% 24.2g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	19% 14g	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	1.17% 0.85g	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	% 2.23g	g per day for Men 19-50 years
Sucrose	NA	% 9.57g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	1.85% 0.7g	38g per day for Men 19-50 years
Protein	19.3% 11g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	1.7% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	43% 0.56mg	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	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	241% 217mg	8.3% 7.46mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.8% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	21.5% 215mg	0.3% 2.97mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	8.9% 0.08mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	2.96% 12.4mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	10% 0.23mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	1.62% 55mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	3.68% 55mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.02% 0.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Vitamin A, 12.5 times more Vitamin B5, 1.3 times more Vitamin B9, 29.1 times more Vitamin C, 40.4 times more Vitamin E and 1049.2 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Frozen Chopped Broccoli, Unprepared has 72.4 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 5.6 times more Magnesium, 4.9 times more Manganese, 3.2 times more Phosphorus, 14.8 times more Potassium, 1.5 times more Selenium, 1.7 times more Sodium and 471.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Frozen Chopped Broccoli, Unprepared and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Chopped Broccoli, Unprepared has 4.6 times more Fat, 74.7 times more Omega 3, 3.8 times more Fructose, 16.4 times more Fiber and 6.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.3 times more Carbohydrate and 2.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Energy per 100 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.