Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	47.4% 1373kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	14.6% 19g	130g per day for Men 19-50 years
Sugars	43% 31g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	43% 24g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	201% 1806μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	374% 4.5mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	391% 5.1mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	376% 60mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	461% 6mg	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	1201% 4802μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	752% 18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.3% 72.2mg	249% 224mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	80% 480IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	16.8% 0.15mg	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	1353% 108mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	50.7% 1.17mg	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	68.6% 480mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	244% 3667mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	410% 45mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice vs Frozen Chopped Broccoli:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 8.8 times more Vitamin A, 21.3 times more Vitamin B1, 13.3 times more Vitamin B2, 32.2 times more Vitamin B3, 11.6 times more Vitamin B6, 18.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 3.1 times more Vitamin C, more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice vs Frozen Chopped Broccoli:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 6.4 times more Copper, 33.7 times more Iron, 1.3 times more Magnesium, 2.4 times more Phosphorus, 38.5 times more Sodium and 23.6 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 8 times more Calcium, 1.9 times more Potassium and 26.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 13.3 times more Energy, 18.1 times more Carbohydrate, 5.8 times more Sugars and 2.2 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 7.5 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy