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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	7.6% 220kcal	139% 4040kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	32.5% 31.5g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	22% 28.5g	693% 901g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	26.3% 10g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	146% 1310μg	1211% 10900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	1217% 14.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	1931% 25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	1656% 265mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	117% 5.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	84.7% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	108% 1080mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	953% 76.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	420% 6300mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	545% 60mg	11mg per day for Men 19-50 years
Water	25% 926g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES per 1 kg

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

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

• 1 kilogram of Broccoli Raab has 20.2 times more Vitamin C, 1.3 times more Vitamin E and 1120 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 8.3 times more Vitamin A, 9 times more Vitamin B1, 19.5 times more Vitamin B2, 21.7 times more Vitamin B3, 1.8 times more Vitamin B5, 16 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K

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

• 1 kilogram of Broccoli Raab has 36 times more Calcium, 1.5 times more Magnesium, 2.6 times more Potassium and 77.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 3 times more Copper, 3.6 times more Iron, 1.6 times more Manganese, 9 times more Selenium, 19.1 times more Sodium and 7.8 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 37.8 times more Omega 3 and 2.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 18.4 times more Energy, 6.4 times more Fat, 7.7 times more Saturated Fat, 31.6 times more Carbohydrate and 112.1 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 6 in one kilogram.