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Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCHVS Broccoli

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH
4%
9%
87%
Broccoli
27%
8%
65%
14 oz ▼

Macro Nutrients

54%1572kcal
Energy
4.65%135kcal
1572 kcalvs135 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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17%16.6g
Fat
1.5%1.47g
16.6 gvs1.47 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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15%4.8g
Saturated Fat
1.4%0.45g
4.8 gvs0.45 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.94%0.13g
Omega 3
15.6%0.25g
0.13 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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22%3.77g
Omega 6
1.14%0.19g
3.77 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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264%344g
Carbohydrate
20.3%26.4g
344 gvs26.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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228%165g
Sugars
9.3%6.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
165 gvs6.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
3.72%2.7g
≤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]
NA gvs2.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.94g
NA gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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19%7.14g
Fiber
27%10.3g
7.14 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29.7%16.6g
Protein
20%11g
16.6 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

36.6%329μg
Vitamin A
13.7%123μg
RAE, retinol activity equivalents
329 μgvs123 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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413%4.96mg
Vitamin B1
23.5%0.28mg
Thiamine
4.96 mgvs0.28 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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430%5.6mg
Vitamin B2
35.7%0.46mg
Riboflavin
5.6 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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414%66mg
Vitamin B3
16%2.54mg
Niacin, nicotinic acid, niacinamide
66 mgvs2.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
45.5%2.27mg
Pantothenic acid
NA mgvs2.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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507%6.6mg
Vitamin B6
53.4%0.69mg
Pyridoxine
6.6 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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662%2647μg
Vitamin B9
62.5%250μg
Folates and Folic Acid
2647 μgvs250 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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827%20μg
Vitamin B12
0%0μg
Cobalamin
20 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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88%79.4mg
Vitamin C
393%354mg
Ascorbic acid
79.4 mgvs354 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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88%528IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
528 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.2%2mg
Vitamin E
20.6%3.1mg
Tocopherols and Tocotrienols
2 mgvs3.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
336%403μg
Phytomenadione or phylloquinone
0 μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

13%131mg
Calcium
18.7%187mg
131 mgvs187 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53%0.48mg
Copper
21.6%0.19mg
0.48 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1488%119mg
Iron
36.2%2.9mg
119 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.4%43.7mg
Magnesium
20%83.3mg
43.7 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
36.2%0.83mg
NA mgvs0.83 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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42.5%298mg
Phosphorus
37.4%262mg
298 mgvs262 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.7%433mg
Potassium
37%1254mg
433 mgvs1254 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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57.7%31.8μg
Selenium
18%9.92μg
31.8 μgvs9.92 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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167%2512mg
Sodium
8.73%131mg
2512 mgvs131 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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451%49.6mg
Zinc
14.8%1.63mg
49.6 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.27%9.92g
Water
9.58%354g
9.92 gvs354 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Broccoli:
Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Broccoli:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: