Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Broccoli	Recommended Dietary Allowance
Energy	50.6% 1469kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	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	274% 356g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	281% 204g	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	17% 12.4g	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	% 32.7g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 141g	% 0.4g	g per day for Men 19-50 years
Fiber	27% 10.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	41% 23g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Broccoli	Recommended Dietary Allowance
Vitamin A	245% 2203μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	575% 6.9mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	662% 8.6mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	624% 100mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	631% 8.2mg	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	735% 2941μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1103% 26.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	122% 110mg	393% 354mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	100% 599IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.4% 1.7mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	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	393% 31.4mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	126% 881mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	54% 810mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.3% 11g	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, GOLDEN PUFFS vs Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 17.9 times more Vitamin A, 24.5 times more Vitamin B1, 18.5 times more Vitamin B2, 39.4 times more Vitamin B3, 11.8 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin B5, 3.2 times more Vitamin C, 1.8 times more Vitamin E and 92.4 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 6 times more Copper, 10.8 times more Iron, 2.2 times more Magnesium, 4.1 times more Manganese, 3.4 times more Phosphorus, 10.9 times more Selenium, 6.2 times more Sodium and 17.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.3 times more Calcium, 1.5 times more Potassium and 32.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 10.9 times more Energy, 6.7 times more Omega 6, 13.5 times more Carbohydrate, 30.2 times more Sugars, 4.6 times more Fructose and 2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.2 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.