Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	122% 3540kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	7.13% 2.28g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	39.7% 6.75g	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	629% 818g	24% 31g	130g per day for Men 19-50 years
Sugars	276% 200g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	287% 109g	73.7% 28g	38g per day for Men 19-50 years
Protein	162% 91g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	585% 7.6mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	568% 91mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	700% 9.1mg	169% 2.2mg	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	1818% 7270μg	178% 710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1138% 27.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	411% 370mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57.3% 8.6mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	29% 290mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	83.3% 0.75mg	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	3681% 295mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	238% 1000mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	165% 3.8mg	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	390% 2730mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	96% 3270mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	945% 520μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	620% 68.2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.5% 55g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS versus 1 kg of Cooked Broccoli Raab 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, Frosted Mini SPOONERS vs Cooked Broccoli Raab:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS has 4 times more Vitamin B1, 5.4 times more Vitamin B2, 4.5 times more Vitamin B3, 4.1 times more Vitamin B6, 10.2 times more Vitamin B9 and more Vitamin B12 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, more Vitamin C, 2.9 times more Vitamin E and 160 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Cooked Broccoli Raab:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS has 4.9 times more Copper, 23.2 times more Iron, 3.7 times more Magnesium, 3.3 times more Phosphorus, 40 times more Selenium and 12.6 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 4.1 times more Calcium, 3.1 times more Sodium and 16.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Cooked Broccoli Raab 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, Frosted Mini SPOONERS has 14.2 times more Energy, 3.7 times more Fat, 21.8 times more Omega 6, 26.2 times more Carbohydrate, 32.3 times more Sugars, 3.9 times more Fiber and 2.4 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 4.5 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6