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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	134% 3890kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	80.3% 25.7g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	32% 5.43g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	667% 868g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	664% 481g	18.6% 13.5g	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	11.4% 8.3g	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87% 33g	79% 30g	38g per day for Men 19-50 years
Protein	61% 34g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	534% 4810μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1042% 12.5mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1085% 14mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1042% 167mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1277% 16.6mg	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	333% 3330mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	42.2% 0.38mg	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	3750% 300mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	59% 2010mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	233% 3500mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	1136% 125mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.68% 25g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Frozen Chopped Broccoli:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS has 9.3 times more Vitamin A, 23.6 times more Vitamin B1, 14.7 times more Vitamin B2, 35.5 times more Vitamin B3, 12.8 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.8 times more Vitamin C, 61 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS has 5.9 times more Calcium, 8.4 times more Copper, 37 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Selenium, 14.6 times more Sodium and 26 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 36.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Frozen Chopped Broccoli contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS has 15 times more Energy, 15.9 times more Fat, 58.4 times more Saturated Fat, 17.5 times more Omega 6, 18.1 times more Carbohydrate, 35.6 times more Sugars and 1.2 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 8.8 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 Frozen Chopped Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6