Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	128% 3700kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	19.3% 3.28g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	690% 897g	41% 53.5g	130g per day for Men 19-50 years
Sugars	708% 513g	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	43% 31.3g	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	% 82.5g	NA	g per day for Men 19-50 years
Sucrose	% 354g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	79% 30g	38g per day for Men 19-50 years
Protein	103% 57.7g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	617% 5550μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1450% 17.4mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1667% 21.7mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1573% 252mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1590% 20.7mg	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	1853% 7410μg	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2779% 66.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	307% 276mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	252% 1510IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	329% 2.96mg	37.8% 0.34mg	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	990% 79.2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	97% 2.23mg	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	317% 2220mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	495% 272μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	136% 2040mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	664% 73mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.75% 27.6g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS versus 1 kg of Cooked Chopped Frozen 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, GOLDEN PUFFS vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 10.9 times more Vitamin A, 31.6 times more Vitamin B1, 26.8 times more Vitamin B2, 54.9 times more Vitamin B3, 15.9 times more Vitamin B6, 13.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.5 times more Vitamin C, 3.1 times more Vitamin E and 80.1 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K
• 1 kilogram of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 8.7 times more Copper, 13 times more Iron, 3.5 times more Magnesium, 3.8 times more Manganese, 4.5 times more Phosphorus, 1.4 times more Potassium, 38.9 times more Selenium, 18.5 times more Sodium and 26.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 3 times more Calcium and 32.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 13.2 times more Energy, 16.8 times more Carbohydrate, 34.9 times more Sugars and 1.9 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.1 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.