Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	3.97% 115kcal	52.7% 1528kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	3.57% 0.61g	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	277% 360g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	257% 186g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	21.7% 12g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	25% 226μg	309% 2778μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	800% 9.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	837% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	800% 128mg	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	986% 13mg	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	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	301% 271mg	213% 192mg	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	35.7% 5.36mg	1.85% 0.28mg	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 ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	16.3% 163mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	25.6% 0.23mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	3.78% 16mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	226% 3393mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	175% 19.2mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 14 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin C, 19.3 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 12.3 times more Vitamin A, 33.6 times more Vitamin B1, 24 times more Vitamin B2, 69.8 times more Vitamin B3, 18.5 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 14 ounces of Frozen Broccoli Spears have 8.2 times more Calcium, 4 times more Magnesium, 1.6 times more Phosphorus, 3.5 times more Potassium and 36.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 1.6 times more Copper, 8.1 times more Iron, 3.4 times more Selenium, 50.3 times more Sodium and 14.2 times more Zinc than Frozen Broccoli Spears.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 25 times more Omega 3 and 1.6 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 13.3 times more Energy, 16.9 times more Carbohydrate and 31.9 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 6 in 14 ounces.