Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	138% 4010kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	54.4% 52.8g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	39.7% 6.75g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	628% 816g	41% 53.5g	130g per day for Men 19-50 years
Sugars	586% 425g	20.3% 14.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	79% 30g	38g per day for Men 19-50 years
Protein	65% 36.4g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	532% 4790μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1042% 12.5mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1085% 14mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1042% 167mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1277% 16.6mg	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	235% 940μg	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	759% 683mg	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	10% 1.5mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0% 0mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.56mg	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	81.4% 570mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	537% 8060mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	1136% 125mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.68% 25g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Frozen Broccoli Spears per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH versus 1 kg of Frozen Broccoli Spears 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, COLOSSAL CRUNCH vs Frozen Broccoli Spears:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH has 8.4 times more Vitamin A, 17.4 times more Vitamin B1, 12.4 times more Vitamin B2, 36.1 times more Vitamin B3, 9.5 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 3.4 times more Vitamin C, 9 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Frozen Broccoli Spears:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH has 1.7 times more Copper, 41.7 times more Iron, 3.2 times more Selenium, 47.4 times more Sodium and 36.8 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains more Calcium, 3.2 times more Magnesium, 2.3 times more Potassium and 36.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH and Frozen Broccoli Spears contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH has 13.8 times more Energy, 15.5 times more Fat, 43.1 times more Saturated Fat, 18.2 times more Omega 6, 15.3 times more Carbohydrate and 28.9 times more Sugars than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 8.3 times more Omega 3 and 1.8 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH and Frozen Broccoli Spears offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6