Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Energy	12% 350kcal	138% 4010kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	54.4% 52.8g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	39.7% 6.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	628% 816g	130g per day for Men 19-50 years
Sugars	19% 14g	586% 425g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	44.7% 17g	38g per day for Men 19-50 years
Protein	42.5% 24g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	532% 4790μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	1042% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	1085% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	1042% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	1277% 16.6mg	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	270% 1080μg	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	222% 200mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Recommended Dietary Allowance
Calcium	40% 400mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	3750% 300mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	NA	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	96% 670mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	537% 8060mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	1136% 125mg	11mg per day for Men 19-50 years
Water	24% 893g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 1 kilogram of Boiled Broccoli has 3.2 times more Vitamin C, 9.7 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contains 6.2 times more Vitamin A, 19.8 times more Vitamin B1, 11.5 times more Vitamin B2, 30.1 times more Vitamin B3, 8.3 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH:

• 1 kilogram of Boiled Broccoli has more Calcium, 4.2 times more Magnesium, 2.7 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contains 44.8 times more Iron, 3.8 times more Selenium, 19.7 times more Sodium and 27.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contain similar levels of Copper and Phosphorus per one kilogram.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 7.9 times more Omega 3 and 1.9 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH contains 11.5 times more Energy, 12.9 times more Fat, 28.4 times more Saturated Fat, 13.2 times more Omega 6, 11.4 times more Carbohydrate, 30.6 times more Sugars and 1.5 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH provide inadequate amounts of Omega 3