Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	Frozen Broccoli Spears	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	31% 40g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	0.71% 0.52g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	21.7% 12g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	25% 226μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	46.4% 7.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	45.8% 0.6mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	35.7% 2.86mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	33.5% 234mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	NA	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.47% 350g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Cereals, MALT-O-MEAL, original, plain, 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 Broccoli Spears vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 14 ounces of Frozen Broccoli Spears have more Vitamin C, 135 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 14 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 1.9 times more Vitamin B1 and 4 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Broccoli Spears have 8 times more Magnesium, 2.7 times more Phosphorus, 17.9 times more Potassium and 4.9 times more Zinc than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 14 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 7.2 times more Iron than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 11.3 times more Sugars, 10 times more Fiber and 1.8 times more Protein than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 14 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 1.9 times more Carbohydrate than Frozen Broccoli Spears.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber
• Both Frozen Broccoli Spears as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Energy in 14 ounces.