Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	3.83% 111kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	9.83% 1.67g	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	275% 358g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	215% 156g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	22% 12.3g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	200% 1802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	400% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	418% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	400% 64mg	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	492% 6.4mg	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	320% 1282μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	800% 19.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	85.6% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	85.3% 512IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	13% 131mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	53% 0.48mg	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	575% 46mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	119% 1790mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Frosted Corn Flakes, MALT-O-MEAL per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Frosted Corn Flakes, MALT-O-MEAL to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Frosted Corn Flakes, MALT-O-MEAL:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.1 times more Vitamin C, 14.7 times more Vitamin E and 440.5 times more Vitamin K than Frosted Corn Flakes, MALT-O-MEAL.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 8.9 times more Vitamin A, 22 times more Vitamin B1, 16.9 times more Vitamin B2, 35.2 times more Vitamin B3, 12.4 times more Vitamin B6, 5.8 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 Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Frosted Corn Flakes, MALT-O-MEAL:

• 14 ounces of Cooked Chopped Frozen Broccoli have 11 times more Calcium, 1.7 times more Potassium and 30.2 times more Water than Frosted Corn Flakes, MALT-O-MEAL.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 3.5 times more Copper, 19 times more Iron, 7.9 times more Selenium and 41 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frosted Corn Flakes, MALT-O-MEAL contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3 times more Omega 3 and 2.5 times more Fiber than Frosted Corn Flakes, MALT-O-MEAL.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 13.9 times more Energy, 32.4 times more Omega 6, 16.9 times more Carbohydrate, 26.7 times more Sugars and 1.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Omega 3