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

Weight per 100 calories

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 27g
• Boiled Broccoli: 286g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 10.6 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.089g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.2g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	19% 14g	5.48% 3.97g	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	1.17% 0.85g	2.9% 2.1g	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	% 2.23g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 9.57g	% 0.23g	g per day for Men 19-50 years
Fiber	1.85% 0.7g	25% 9.43g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.086mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	44% 0.57mg	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	77% 309μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.3% 7.46mg	206% 185mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.8% 41IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.77% 0.12mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.3% 2.97mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	26.8% 2.14mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	2.96% 12.4mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	24% 0.55mg	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	8.57% 60mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	1.62% 55mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	3.68% 55mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.02% 0.75g	6.9% 255g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Boiled Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS or Boiled Broccoli?

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

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.6 times more Vitamin B1, 1.7 times more Vitamin B2, 4.3 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled Broccoli.
• While 100 kcal of Boiled and Drained Broccoli contain 1.5 times more Vitamin A, 20.5 times more Vitamin B5, 1.5 times more Vitamin B9, 24.9 times more Vitamin C, 35.6 times more Vitamin E and 1356 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Boiled Broccoli provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• 100 calories of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.6 times more Selenium and 1.5 times more Zinc than Boiled Broccoli.
• While 100 kcal of Boiled and Drained Broccoli contain 38.4 times more Calcium, 2.2 times more Copper, 4.8 times more Magnesium, 2.4 times more Manganese, 3.2 times more Phosphorus, 15.2 times more Potassium, 2.1 times more Sodium and 341.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Boiled Broccoli contain similar levels of Iron per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3.5 times more Sugars than Boiled Broccoli.
• While 100 kcal of Boiled and Drained Broccoli contain 62.9 times more Omega 3, 2.5 times more Fructose, 13.4 times more Fiber and 4.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Boiled Broccoli offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Fiber
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 100 calories.