Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Energy	3.56% 103kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	9.05% 2.9g	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	267% 346g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	244% 177g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	20% 11g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Vitamin A	23% 206μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	374% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	391% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	376% 60mg	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	461% 6mg	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	601% 2405μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	752% 18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	80.3% 72.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	80% 480IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	0.79% 0.12mg	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 ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Calcium	22.2% 222mg	120% 1203mg	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	1353% 108mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	22.7% 95mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	11.2% 381mg	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	120% 1802mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	404% 44.5mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS:

• 14 ounces of Frozen Chopped Broccoli have 3.1 times more Vitamin C, 40.7 times more Vitamin E and 811 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 21.3 times more Vitamin B1, 13.3 times more Vitamin B2, 32.2 times more Vitamin B3, 11.6 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS:

• 14 ounces of Frozen Chopped Broccoli have 2.2 times more Potassium and 36.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 5.4 times more Calcium, 33.7 times more Iron, 1.3 times more Magnesium, 18.9 times more Sodium and 23.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 1.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 15 times more Energy, 9.3 times more Fat, 16.6 times more Saturated Fat, 18.3 times more Carbohydrate, 33 times more Sugars and 1.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy