Comparing Nutrients in 14 ounces Cereals, MALT-O-MEAL, original, plain, dry VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	50% 1449kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	0% 0g	8.05% 5.83g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	31.3% 12g	38g per day for Men 19-50 years
Protein	83.6% 47g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	354% 4.25mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	354% 56.7mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	345% 4.5mg	39.7% 0.52mg	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	1131% 4525μg	55.6% 222μg	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	177% 159mg	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	2.9% 0.44mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	114% 1135mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	15% 0.13mg	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	1531% 122mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	NA	38.5% 0.89mg	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	89% 623mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.1% 41g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, original, plain, dry VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, MALT-O-MEAL, original, plain, dry versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 19.5 times more Vitamin B1, 9 times more Vitamin B2, 31.2 times more Vitamin B3, 8.7 times more Vitamin B6 and 20.4 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, more Vitamin C, 12 times more Vitamin E and 881 times more Vitamin K than Cereals, MALT-O-MEAL, original, plain, dry.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals, MALT-O-MEAL, original, plain, dry vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 8.7 times more Calcium, 3.1 times more Copper, 50.6 times more Iron, 1.2 times more Magnesium, 3.2 times more Phosphorus, 35.6 times more Selenium and 2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.4 times more Potassium and 8.8 times more Water than Cereals, MALT-O-MEAL, original, plain, dry.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 13 times more Energy, 14.4 times more Carbohydrate and 3.8 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Omega 3, more Sugars and 1.4 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 14 ounces.