Comparing Nutrients in 14 ounces Boiled Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	4.8% 139kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	7.66% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	274% 356g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	281% 204g	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	4.05% 2.94g	17% 12.4g	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	% 1.94g	% 32.7g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 141g	g per day for Men 19-50 years
Fiber	34.5% 13g	27% 10.3g	38g per day for Men 19-50 years
Protein	17% 9.45g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	34% 306μg	245% 2203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	575% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	662% 8.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	624% 100mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	631% 8.2mg	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	107% 429μg	735% 2941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1103% 26.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	122% 110mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	100% 599IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	16% 159mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	131% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	147% 3.4mg	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	38% 266mg	126% 881mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	54% 810mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	263% 29mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Boiled and Drained Broccoli has 1.9 times more Vitamin B5, 2.4 times more Vitamin C, 3.4 times more Vitamin E and 128.3 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 7.2 times more Vitamin A, 27.6 times more Vitamin B1, 17.6 times more Vitamin B2, 45.5 times more Vitamin B3, 10.3 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.

Comparing minerals per 14 ounces for Boiled Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Boiled and Drained Broccoli has 3.6 times more Calcium, 1.4 times more Potassium and 32.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 4.9 times more Copper, 11.8 times more Iron, 2.2 times more Magnesium, 4.4 times more Manganese, 3.3 times more Phosphorus, 17 times more Selenium, 5 times more Sodium and 16.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 6 times more Omega 3 and 1.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 10.6 times more Energy, 6.4 times more Omega 6, 12.5 times more Carbohydrate, 36.9 times more Sugars, 4.2 times more Fructose and 2.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.