Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Boiled Broccoli	Recommended Dietary Allowance
Energy	134% 3890kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	80.3% 25.7g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	32% 5.43g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	667% 868g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	664% 481g	19% 14g	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	10.2% 7.4g	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	% 0.8g	g per day for Men 19-50 years
Fiber	87% 33g	87% 33g	38g per day for Men 19-50 years
Protein	61% 34g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	534% 4810μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1042% 12.5mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1085% 14mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1042% 167mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1277% 16.6mg	154% 2mg	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	270% 1080μg	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	222% 200mg	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	222% 1330IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Boiled Broccoli	Recommended Dietary Allowance
Calcium	333% 3330mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	3750% 300mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	84.3% 1.94mg	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	103% 720mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	59% 2010mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	233% 3500mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	1136% 125mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.68% 25g	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, COCO-ROOS vs Boiled Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 6.2 times more Vitamin A, 19.8 times more Vitamin B1, 11.5 times more Vitamin B2, 30.1 times more Vitamin B3, 8.3 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Vitamin C, 72.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Boiled Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 8.3 times more Calcium, 5.2 times more Copper, 44.8 times more Iron, 1.3 times more Magnesium, 3.3 times more Selenium, 8.5 times more Sodium and 27.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Boiled and Drained Broccoli have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 11.1 times more Energy, 11.2 times more Fat, 32.5 times more Saturated Fat, 10.6 times more Omega 6, 12.1 times more Carbohydrate, 34.6 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.9 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.