Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Energy	3.56% 103kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	28% 36.6g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	12% 8.6g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	20% 11g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	65.7% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	82.4% 1.07mg	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	66.5% 266μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	22.2% 222mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	NA	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	40% 3.2mg	277% 22mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	28.3% 198mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C, 4.5 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 14 oz of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 5.6 times more Vitamin B3 and 2.1 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 14 ounces of Frozen Chopped Broccoli have 4.5 times more Magnesium, 3.1 times more Phosphorus, 6.6 times more Potassium and 2.4 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 14 oz of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 6.9 times more Iron than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 7.5 times more Fiber and 2.1 times more Protein than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 14 oz of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 1.9 times more Carbohydrate and 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt provide inadequate amounts of Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt provide inadequate amounts of Energy in 14 ounces.