Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	3.83% 111kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	7.65% 7.42g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	19.8% 3.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	245% 319g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	181% 131g	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	31.3% 12g	107% 40.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	112% 1004μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	260% 3.37mg	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	55.6% 222μg	336% 1345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	418% 10μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	67.5% 405IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	13% 131mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	224% 2mg	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	30.3% 2.42mg	757% 60.5mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	27.8% 194mg	192% 1345mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	63.7% 2167mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	279% 153μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	229% 25.2mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin C, 7.3 times more Vitamin E and 293.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 5 times more Vitamin A, 11.5 times more Vitamin B1, 8.9 times more Vitamin B2, 18.5 times more Vitamin B3, 6.5 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 14 ounces of Cooked Chopped Frozen Broccoli have 12.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 14.9 times more Copper, 25 times more Iron, 10.5 times more Magnesium, 6.9 times more Phosphorus, 3.8 times more Potassium, 55.1 times more Selenium, 42.4 times more Sodium and 22.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain similar levels of Calcium per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 12.2 times more Energy, 1.5 times more Omega 3, 65.1 times more Omega 6, 15 times more Carbohydrate, 22.5 times more Sugars, 3.4 times more Fiber and 2.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6