Comparing Nutrients in 100 calories Broccoli VS Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry

Weight per 100 calories

• Broccoli: 294g
• Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry: 27g

Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have 10.8 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 100 calories - Broccoli or Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	10%	1%	89%

Macro Nutrients

	Broccoli	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.076% 0.024g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	17% 22g	130g per day for Men 19-50 years
Sugars	6.9% 5g	10.5% 7.6g	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	2.76% 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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	1.3% 0.49g	38g per day for Men 19-50 years
Protein	15% 8.3g	4.28% 2.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	23.8% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	29% 4.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	36.4% 0.47mg	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	46.3% 185μg	60.4% 242μg	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	292% 262mg	0.3% 0.27mg	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	15.3% 2.3mg	0.054% 0.008mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry	Recommended Dietary Allowance
Calcium	14% 138mg	8.64% 86.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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% 2.15mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	0.97% 4.08mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	27.7% 194mg	4.85% 34mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	1.04% 35.3mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	NA	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	0.091% 1.36mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.043% 1.6g	3700g per day for Men 19-50 years

Broccoli VS Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, Dry Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Broccoli or Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry?

Lets compare vitamin content per 100 calories of Broccoli vs Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry:

• 100 calories of Broccoli have 1.4 times more Vitamin B2, 965.5 times more Vitamin C, 281.4 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 100 kcal of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Broccoli.
• Both Broccoli and Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli as well as Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Broccoli vs Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry:

• 100 calories of Broccoli have 1.6 times more Calcium, 15.2 times more Magnesium, 5.7 times more Phosphorus, 26.3 times more Potassium, 71.4 times more Sodium, 8.9 times more Zinc and 163.8 times more Water than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 100 kcal of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 4 times more Iron than Raw Broccoli.
• 100 calories of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Broccoli have 15.6 times more Fiber and 3.5 times more Protein than Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry.
• While 100 kcal of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry contain 1.5 times more Sugars than Raw Broccoli.
• Both Broccoli and Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry provide inadequate amounts of Fiber