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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	3.97% 115kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0% 0g	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	264% 343g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	43% 31g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	21.7% 12g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	25% 226μg	201% 1806μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	374% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	391% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	376% 60mg	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	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	93% 373μg	1201% 4802μg	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	301% 271mg	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	35.7% 5.36mg	0% 0mg	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, Crispy Rice	Recommended Dietary Allowance
Calcium	16.3% 163mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	107% 0.96mg	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	1353% 108mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	22.7% 95mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	13.3% 452mg	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	244% 3667mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	410% 45mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice 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, Crispy Rice 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, Crispy Rice:

• 14 ounces of Frozen Broccoli Spears have 3.8 times more Vitamin C, more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 8 times more Vitamin A, 15.7 times more Vitamin B1, 11.2 times more Vitamin B2, 32.8 times more Vitamin B3, 8.6 times more Vitamin B6, 12.9 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, Crispy Rice 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, Crispy Rice:

• 14 ounces of Frozen Broccoli Spears have 5.9 times more Calcium, 2.2 times more Potassium and 26.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 6.7 times more Copper, 37.9 times more Iron, 1.5 times more Magnesium, 2.1 times more Phosphorus, 54.4 times more Sodium and 33.4 times more Zinc than Frozen Broccoli Spears.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 7.5 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 11.9 times more Energy, 16.1 times more Carbohydrate, 5.3 times more Sugars and 2 times more Protein than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber