Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Broccoli	Recommended Dietary Allowance
Energy	153% 4430kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	118% 115g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 799g	51% 66.4g	130g per day for Men 19-50 years
Sugars	488% 354g	23.4% 17g	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	NA	9.38% 6.8g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	124% 47g	68.4% 26g	38g per day for Men 19-50 years
Protein	87.5% 49g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Broccoli	Recommended Dietary Allowance
Vitamin A	556% 5000μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1250% 15mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1231% 16mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1228% 196mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1508% 19.6mg	135% 1.75mg	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	1668% 6670μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2083% 50μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	278% 250mg	991% 892mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	217% 1300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64.7% 9.7mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Broccoli	Recommended Dietary Allowance
Calcium	338% 3380mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	NA	54.4% 0.49mg	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	4286% 343mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	91% 2.1mg	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	251% 1760mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	308% 4620mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	1335% 147mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.3% 11g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 16.1 times more Vitamin A, 21.1 times more Vitamin B1, 13.7 times more Vitamin B2, 30.7 times more Vitamin B3, 11.2 times more Vitamin B6, 10.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Vitamin C and 63.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 7.2 times more Calcium, 47 times more Iron, 1.8 times more Magnesium, 2.7 times more Phosphorus, 14 times more Sodium and 35.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Potassium and 81.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 13 times more Energy, 31 times more Fat, 14.6 times more Saturated Fat, 12 times more Carbohydrate, 20.8 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Raw Broccoli.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.