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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Frozen Chopped Broccoli	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	3.56% 103kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	14.6% 19g	275% 358g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	20% 11g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	23% 206μg	200% 1802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	400% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	418% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	400% 64mg	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	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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	2.4% 0.36mg	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	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	22.2% 222mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	40% 3.2mg	575% 46mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	11.3% 47.6mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	119% 1790mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.32% 12g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Frosted Corn Flakes, MALT-O-MEAL:

• 14 ounces of Frozen Chopped Broccoli have 2.9 times more Vitamin C, 13.6 times more Vitamin E and 405.5 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 8.7 times more Vitamin A, 22.8 times more Vitamin B1, 14.3 times more Vitamin B2, 34.3 times more Vitamin B3, 12.4 times more Vitamin B6, 4.8 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 Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin E and Vitamin K

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

• 14 ounces of Frozen Chopped Broccoli have 18.7 times more Calcium, 1.5 times more Magnesium, 2.6 times more Potassium, 2 times more Zinc and 30.5 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 3.2 times more Copper, 14.3 times more Iron, 2 times more Selenium and 18.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frosted Corn Flakes, MALT-O-MEAL contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 7.5 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 15 times more Energy, 13.6 times more Omega 6, 18.9 times more Carbohydrate, 29.1 times more Sugars and 1.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Omega 3