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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Cooked Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	3.42% 99kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	9.53% 12.4g	275% 358g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	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	1.3% 0.95g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	27% 15.2g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	100% 901μg	481% 4326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	483% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	766% 9.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	657% 105mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	70.4% 282μg	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	163% 147mg	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	67% 10mg	33.6% 5.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	47% 468mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	63% 5.04mg	378% 30.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	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	46.5% 325mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	216% 23.8mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 14 ounces of Cooked Broccoli Raab have 37 times more Vitamin C, 2 times more Vitamin E and 1280 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 4.8 times more Vitamin A, 8.6 times more Vitamin B1, 17.9 times more Vitamin B2, 13.2 times more Vitamin B3, 1.3 times more Vitamin B5, 12.5 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• 14 ounces of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 14 ounces of Cooked Broccoli Raab have 39.3 times more Calcium, 1.8 times more Magnesium, 1.2 times more Phosphorus, 4.5 times more Potassium and 76.2 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 1.7 times more Copper, 6 times more Iron, 1.7 times more Manganese, 6.9 times more Selenium, 11.3 times more Sodium and 11.1 times more Zinc than Cooked Broccoli Raab.
• 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 Cooked Broccoli Raab have 40.2 times more Omega 3 and 2.8 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 16.2 times more Energy, 6.1 times more Fat, 7.2 times more Saturated Fat, 28.9 times more Carbohydrate and 68.7 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cooked Broccoli Raab 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 Cooked Broccoli Raab as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 6 in 14 ounces.