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

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Broccoli	Recommended Dietary Allowance
Energy	50% 1449kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 306g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.84mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	327% 4.25mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	490% 78.5mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	611% 7.94mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Broccoli	Recommended Dietary Allowance
Calcium	150% 1496mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	NA	21.6% 0.19mg	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	2031% 162mg	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	1.04% 38.5g	9.58% 354g	3700g per day for Men 19-50 years

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

• Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 17.2 times more Vitamin B1, 9.1 times more Vitamin B2, 30.9 times more Vitamin B3 and 11.4 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin C, more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 8 times more Calcium, 56.1 times more Iron, 1.7 times more Phosphorus and 1.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Magnesium, 3.4 times more Potassium, 11 times more Sodium and 9.2 times more Water than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 10.7 times more Energy, 11.6 times more Carbohydrate and 3.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Sugars than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.