Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	8.97% 260kcal	139% 4040kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	32.5% 31.5g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	693% 901g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	588% 426g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	26.3% 10g	38g per day for Men 19-50 years
Protein	50% 28g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	1211% 10900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	1217% 14.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	1931% 25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	1656% 265mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	117% 5.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	2108% 27.4mg	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	168% 670μg	1240% 4960μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2875% 69μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	627% 564mg	11% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	325% 1950IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	81.3% 12mg	84.7% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	56% 560mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	142% 1.28mg	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	101% 8.1mg	953% 76.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	274% 6.3mg	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	71.4% 500mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	420% 6300mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	545% 60mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• Frozen Chopped Broccoli, Unprepared has 56.4 times more Vitamin C and 405.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 21 times more Vitamin A, 27.5 times more Vitamin B1, 26.1 times more Vitamin B2, 56.4 times more Vitamin B3, 2.1 times more Vitamin B5, 21.1 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have similar amounts of Vitamin E per 1 kg.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• Frozen Chopped Broccoli, Unprepared has 18.7 times more Calcium, 2.8 times more Potassium and 76.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 3.4 times more Copper, 9.4 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus, 3.2 times more Selenium, 26.3 times more Sodium and 12.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has 21 times more Omega 3 and 3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 15.5 times more Energy, 10.9 times more Fat, 14.5 times more Saturated Fat, 8.2 times more Omega 6, 18.8 times more Carbohydrate, 31.6 times more Sugars and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.