Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Broccoli	Recommended Dietary Allowance
Energy	60.6% 1758kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.6g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.6g	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	244% 317g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	194% 140g	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	49% 18.7g	27% 10.3g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Broccoli	Recommended Dietary Allowance
Vitamin A	220% 1984μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	496% 5.95mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	487% 78mg	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	598% 7.78mg	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	662% 2647μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	393% 354mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	86% 516IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.7% 3.85mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Broccoli	Recommended Dietary Allowance
Calcium	134% 1341mg	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	1701% 136mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	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	100% 699mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	122% 1834mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	530% 58.3mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 16.1 times more Vitamin A, 21.1 times more Vitamin B1, 13.7 times more Vitamin B2, 30.7 times more Vitamin B3, 11.2 times more Vitamin B6, 10.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Vitamin C and 63.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 7.2 times more Calcium, 47 times more Iron, 1.8 times more Magnesium, 2.7 times more Phosphorus, 14 times more Sodium and 35.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Potassium and 81.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 13 times more Energy, 31 times more Fat, 14.6 times more Saturated Fat, 12 times more Carbohydrate, 20.8 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Raw Broccoli.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.