Comparing Nutrients in 1 kilogram Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	11.7% 340kcal	135% 3910kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	21.5% 6.87g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	55.7% 9.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	661% 859g	130g per day for Men 19-50 years
Sugars	23.4% 17g	625% 453g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	58% 22g	38g per day for Men 19-50 years
Protein	50.4% 28g	83.8% 47g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	498% 4480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	967% 11.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	1023% 13.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	977% 156mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	1192% 15.5mg	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	158% 630μg	1563% 6250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1954% 47μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	209% 188mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	208% 1250IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52% 7.8mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	47% 470mg	313% 3130mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	71% 0.64mg	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	91% 7.3mg	3515% 281mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	302% 4530mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	1065% 117mg	11mg per day for Men 19-50 years
Water	24% 893g	0.68% 25g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 4.7 times more Vitamin C, 78 times more Vitamin E and 1016 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 14.5 times more Vitamin A, 16.3 times more Vitamin B1, 11.4 times more Vitamin B2, 24.5 times more Vitamin B3, 8.9 times more Vitamin B6, 9.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.

Comparing minerals per 1 kilogram for Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES:

• Raw Broccoli has 3 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 6.7 times more Calcium, 1.3 times more Copper, 38.5 times more Iron, 4 times more Selenium, 13.7 times more Sodium and 28.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 2.2 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 11.5 times more Energy, 8.6 times more Fat, 6 times more Saturated Fat, 19.3 times more Omega 6, 12.9 times more Carbohydrate, 26.7 times more Sugars and 1.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have similar amounts of Fiber per 1 kg.
• Both Raw Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.