Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Broccoli	Recommended Dietary Allowance
Energy	139% 4040kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	693% 901g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	588% 426g	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	26.3% 10g	87% 33g	38g per day for Men 19-50 years
Protein	69.6% 39g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1211% 10900μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1217% 14.6mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1931% 25mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1656% 265mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.87mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2108% 27.4mg	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	1240% 4960μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2875% 69μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 10mg	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	325% 1950IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	84.7% 12.7mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	953% 76.2mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	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	96% 670mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	420% 6300mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	545% 60mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	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, Fruity DYNO-BITES vs Boiled Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 14.2 times more Vitamin A, 23.2 times more Vitamin B1, 20.4 times more Vitamin B2, 47.9 times more Vitamin B3, 13.7 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 64.9 times more Vitamin C and 705.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin E per 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Boiled Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 2.1 times more Copper, 11.4 times more Iron, 3.3 times more Manganese, 5.6 times more Selenium, 15.4 times more Sodium and 13.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.3 times more Calcium, 1.4 times more Magnesium, 3.9 times more Potassium and 74.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 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, Fruity DYNO-BITES have 11.5 times more Energy, 7.7 times more Fat, 8.1 times more Saturated Fat, 5 times more Omega 6, 12.5 times more Carbohydrate, 30.6 times more Sugars and 1.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 23.8 times more Omega 3 and 3.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.