Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS: 25.7g
• Cooked Chopped Frozen Broccoli: 357g

Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 13.9 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	14.7% 19g	130g per day for Men 19-50 years
Sugars	17% 12.4g	7.24% 5.25g	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	2.23% 0.85g	28% 10.7g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	13.7% 124μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	35.7% 0.46mg	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	43% 171μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	53.6% 1.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.7% 5.14mg	159% 143mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.7% 34IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.034% 0.005mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.56% 85.6mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	13.5% 0.12mg	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	96% 7.7mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	1.65% 6.94mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	NA	34.6% 0.8mg	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	2.64% 18.5mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.7mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	2.43% 1.34μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.017% 0.64g	8.76% 324g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Cooked Chopped Frozen Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS or Cooked Chopped Frozen Broccoli?

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

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 1.5 times more Vitamin A, 27.9 times more Vitamin C, 916.9 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 and Vitamin B9 per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E and Vitamin K
• 100 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 3.5 times more Iron, 2.3 times more Sodium and 3.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 1.4 times more Calcium, 1.5 times more Copper, 6.7 times more Magnesium, 9.5 times more Phosphorus, 9.8 times more Potassium, 1.9 times more Selenium and 504.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 10.3 times more Saturated Fat and 2.4 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 100 kcal of Boiled Chopped Frozen Broccoli contain 48.6 times more Omega 3, 12.6 times more Fiber and 12.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3 and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 100 calories.