Comparing Nutrients in 14 ounces Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Boiled Broccoli	Recommended Dietary Allowance
Energy	50% 1449kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 306g	22% 28.5g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.84mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	327% 4.25mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	490% 78.5mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	611% 7.94mg	61% 0.79mg	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	NA	107% 429μg	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	0% 0mg	286% 258mg	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	0% 0mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Boiled Broccoli	Recommended Dietary Allowance
Calcium	150% 1496mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	NA	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	2031% 162mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	33.5% 0.77mg	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	62% 433mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.04% 38.5g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Boiled Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry versus 14 oz of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs Boiled Broccoli:

• 14 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 19.4 times more Vitamin B1, 8.7 times more Vitamin B2, 35.8 times more Vitamin B3 and 10 times more Vitamin B6 than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain more Vitamin C, more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• 14 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs Boiled Broccoli:

• 14 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 9.4 times more Calcium, 61.1 times more Iron and 1.6 times more Phosphorus than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 1.6 times more Magnesium, 3.2 times more Potassium, 13.7 times more Sodium and 9.2 times more Water than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry and Boiled Broccoli contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 10.4 times more Energy, 10.8 times more Carbohydrate and 4.4 times more Protein than Boiled Broccoli.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry and Boiled Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy