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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	3.97% 115kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	7.94% 2.54g	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	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	16.3% 21.2g	275% 358g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	21.7% 12g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	25% 226μg	481% 4326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	483% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	766% 9.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	657% 105mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	33.6% 5.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	16.3% 163mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	35.7% 2.86mg	378% 30.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	33.5% 234mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	216% 23.8mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 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, Fruity DYNO-BITES 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, Fruity DYNO-BITES:

• 14 ounces of Frozen Broccoli Spears have 68.3 times more Vitamin C and 507 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 19.1 times more Vitamin A, 20.3 times more Vitamin B1, 22 times more Vitamin B2, 57.4 times more Vitamin B3, 2.4 times more Vitamin B5, 15.7 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide similar amounts of Vitamin E per 14 ounces.
• 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, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K

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

• 14 ounces of Frozen Broccoli Spears have 13.7 times more Calcium, 3.3 times more Potassium and 75.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 3.6 times more Copper, 10.6 times more Iron, 2.5 times more Manganese, 4.7 times more Selenium, 37.1 times more Sodium and 17.6 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 25 times more Omega 3 and 3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 13.9 times more Energy, 9.3 times more Fat, 12.3 times more Saturated Fat, 16.8 times more Carbohydrate, 29 times more Sugars and 1.3 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, Fruity DYNO-BITES provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 6 in 14 ounces.