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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	12% 350kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	19.3% 3.28g	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	690% 897g	130g per day for Men 19-50 years
Sugars	19% 14g	708% 513g	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	43% 31.3g	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	% 4.9g	% 82.5g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 354g	g per day for Men 19-50 years
Fiber	87% 33g	68.4% 26g	38g per day for Men 19-50 years
Protein	42.5% 24g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	617% 5550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	1450% 17.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	1667% 21.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	1573% 252mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	1590% 20.7mg	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	1853% 7410μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2779% 66.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	307% 276mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	252% 1510IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	40% 400mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	329% 2.96mg	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	990% 79.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	370% 8.5mg	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	317% 2220mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	495% 272μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	664% 73mg	11mg per day for Men 19-50 years
Water	24% 893g	0.75% 27.6g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.9 times more Vitamin B5, 2.4 times more Vitamin C, 3.4 times more Vitamin E and 128.3 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 7.2 times more Vitamin A, 27.6 times more Vitamin B1, 17.6 times more Vitamin B2, 45.5 times more Vitamin B3, 10.3 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.

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

• Boiled and Drained Broccoli has 3.6 times more Calcium, 1.4 times more Potassium and 32.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 4.9 times more Copper, 11.8 times more Iron, 2.2 times more Magnesium, 4.4 times more Manganese, 3.3 times more Phosphorus, 17 times more Selenium, 5 times more Sodium and 16.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 6 times more Omega 3 and 1.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 10.6 times more Energy, 6.4 times more Omega 6, 12.5 times more Carbohydrate, 36.9 times more Sugars, 4.2 times more Fructose and 2.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.