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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	7.6% 220kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	22% 28.5g	690% 897g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	% 82.5g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 354g	g per day for Men 19-50 years
Fiber	71% 27g	68.4% 26g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	146% 1310μg	617% 5550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	1450% 17.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	1667% 21.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	1573% 252mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	108% 1080mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	329% 2.96mg	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	990% 79.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	317% 2220mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	495% 272μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	664% 73mg	11mg per day for Men 19-50 years
Water	25% 926g	0.75% 27.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS 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, GOLDEN PUFFS:

• 1 kilogram of Broccoli Raab has 3.8 times more Vitamin E and 203.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 4.2 times more Vitamin A, 10.7 times more Vitamin B1, 16.8 times more Vitamin B2, 20.6 times more Vitamin B3, 12.1 times more Vitamin B6, 8.9 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin C and more Vitamin D than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K

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

• 1 kilogram of Broccoli Raab has 9.8 times more Calcium and 33.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 7 times more Copper, 3.7 times more Iron, 2.1 times more Magnesium, 2.2 times more Manganese, 3 times more Phosphorus, 27.2 times more Selenium, 6.2 times more Sodium and 9.5 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Potassium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 9.5 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 16.8 times more Energy, 31.5 times more Carbohydrate, 135.1 times more Sugars, 18.4 times more Fructose and 1.8 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 6 in one kilogram.