Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Cereals, MALT-O-MEAL, original, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Energy	3.56% 103kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	5.3% 0.9g	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	236% 307g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	0% 0g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	20% 11g	83.6% 47g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals, MALT-O-MEAL, original, plain, dry	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	354% 4.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	354% 56.7mg	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	345% 4.5mg	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	1131% 4525μg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Calcium	22.2% 222mg	114% 1135mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	46.3% 0.42mg	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	1531% 122mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	15% 63.5mg	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	89% 623mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals, MALT-O-MEAL, original, plain, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Cereals, MALT-O-MEAL, original, plain, dry 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, original, plain, dry:

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C, 11.1 times more Vitamin E and 811 times more Vitamin K than Cereals, MALT-O-MEAL, original, plain, dry.
• While 14 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 20.2 times more Vitamin B1, 7.6 times more Vitamin B2, 30.4 times more Vitamin B3, 8.7 times more Vitamin B6 and 17 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry 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, original, plain, dry 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, original, plain, dry:

• 14 ounces of Frozen Chopped Broccoli have 2.1 times more Potassium and 8.8 times more Water than Cereals, MALT-O-MEAL, original, plain, dry.
• While 14 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 5.1 times more Calcium, 2.8 times more Copper, 38.1 times more Iron, 3.1 times more Phosphorus and 8.9 times more Selenium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, MALT-O-MEAL, original, plain, dry contain similar levels of Magnesium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 4.6 times more Omega 3 and 1.4 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• While 14 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 14 times more Energy, 16.2 times more Carbohydrate and 4.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 6 in 14 ounces.