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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	3% 87.3kcal	55.3% 1603kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.68% 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	8.7% 11.3g	275% 358g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	481% 4326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	483% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	766% 9.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	657% 105mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	33.6% 5.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	43% 429mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	106% 8.5mg	378% 30.2mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	41.4% 290mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	216% 23.8mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 Broccoli Raab vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 14 ounces of Broccoli Raab have 20.2 times more Vitamin C, 1.3 times more Vitamin E and 1120 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 8.3 times more Vitamin A, 9 times more Vitamin B1, 19.5 times more Vitamin B2, 21.7 times more Vitamin B3, 1.8 times more Vitamin B5, 16 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli Raab.
• 14 ounces of 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 Broccoli Raab vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 14 ounces of Broccoli Raab have 36 times more Calcium, 1.5 times more Magnesium, 2.6 times more Potassium and 77.1 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 times more Copper, 3.6 times more Iron, 1.6 times more Manganese, 9 times more Selenium, 19.1 times more Sodium and 7.8 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 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 Broccoli Raab have 37.8 times more Omega 3 and 2.7 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 18.4 times more Energy, 6.4 times more Fat, 7.7 times more Saturated Fat, 31.6 times more Carbohydrate and 112.1 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES offer comparable quantities of Protein per 14 ounces.
• 14 ounces of 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 Raw Broccoli Raab as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 6 in 14 ounces.