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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	Broccoli Raab	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	3% 87.3kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	31% 40g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	46.4% 7.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	43% 429mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	106% 8.5mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	41.4% 290mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab 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 Broccoli Raab 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 Broccoli Raab vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 14 ounces of Broccoli Raab have 1.3 times more Vitamin B2, more Vitamin C, 162 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 1.5 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide similar amounts of Vitamin B1 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 Raw Broccoli Raab 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 Broccoli Raab vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 14 ounces of Broccoli Raab have 2.9 times more Calcium, 11 times more Magnesium, 3.3 times more Phosphorus, 14 times more Potassium, more Sodium and 11 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 2.4 times more Iron than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain similar levels of 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 Broccoli Raab have 9 times more Fiber and 1.9 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 3.5 times more Carbohydrate than Raw Broccoli Raab.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber
• Both Raw Broccoli Raab as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Energy in 14 ounces.