Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	3.56% 103kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	275% 358g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	233% 169g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	20% 11g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	23% 206μg	481% 4326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	483% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	766% 9.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	657% 105mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	837% 11mg	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	492% 1969μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1141% 27.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	129% 774IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	33.6% 5.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	22.2% 222mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	56.4% 0.51mg	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	378% 30.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	109% 2.5mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	216% 23.8mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 56.4 times more Vitamin C and 405.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 21 times more Vitamin A, 27.5 times more Vitamin B1, 26.1 times more Vitamin B2, 56.4 times more Vitamin B3, 2.1 times more Vitamin B5, 21.1 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have similar amounts of Vitamin E per 14 oz.

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

• Frozen Chopped Broccoli, Unprepared has 18.7 times more Calcium, 2.8 times more Potassium and 76.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 3.4 times more Copper, 9.4 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus, 3.2 times more Selenium, 26.3 times more Sodium and 12.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 21 times more Omega 3 and 3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 15.5 times more Energy, 10.9 times more Fat, 14.5 times more Saturated Fat, 8.2 times more Omega 6, 18.8 times more Carbohydrate, 31.6 times more Sugars and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.