Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	55.3% 1603kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	7.94% 2.54g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 358g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	233% 169g	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	10.4% 3.97g	31.3% 12g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	481% 4326μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	483% 5.8mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	766% 9.96mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	657% 105mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.6% 2.33mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	837% 11mg	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	492% 1969μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1141% 27.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	301% 271mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	129% 774IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.6% 5.04mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.2% 12mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	16% 0.14mg	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	378% 30.2mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	44% 1mg	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	38% 266mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	167% 2500mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	216% 23.8mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES versus 14 oz of Frozen Broccoli Spears 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, Fruity DYNO-BITES vs Frozen Broccoli Spears:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 19.1 times more Vitamin A, 20.3 times more Vitamin B1, 22 times more Vitamin B2, 57.4 times more Vitamin B3, 2.4 times more Vitamin B5, 15.7 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 68.3 times more Vitamin C and 507 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Frozen Broccoli Spears provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Frozen Broccoli Spears:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 3.6 times more Copper, 10.6 times more Iron, 2.5 times more Manganese, 4.7 times more Selenium, 37.1 times more Sodium and 17.6 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 13.7 times more Calcium, 3.3 times more Potassium and 75.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Frozen Broccoli Spears contain similar levels of Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 13.9 times more Energy, 9.3 times more Fat, 12.3 times more Saturated Fat, 16.8 times more Carbohydrate, 29 times more Sugars and 1.3 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 25 times more Omega 3 and 3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.