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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	135% 3910kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	21.5% 6.87g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	55.7% 9.47g	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	661% 859g	41% 53.5g	130g per day for Men 19-50 years
Sugars	625% 453g	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	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	83.8% 47g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	498% 4480μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	967% 11.6mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1023% 13.3mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	977% 156mg	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	1192% 15.5mg	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	1563% 6250μg	235% 940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1954% 47μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	209% 188mg	759% 683mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	208% 1250IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	313% 3130mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	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	3515% 281mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	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	111% 780mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	302% 4530mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	1065% 117mg	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, TOOTIE FRUITIES VS Frozen Broccoli Spears per 1 kg

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

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES has 7.9 times more Vitamin A, 16.1 times more Vitamin B1, 11.7 times more Vitamin B2, 33.8 times more Vitamin B3, 8.9 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 3.6 times more Vitamin C, 135 times more Vitamin E and 1014 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES 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, TOOTIE FRUITIES vs Frozen Broccoli Spears:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES has 7.6 times more Calcium, 1.8 times more Copper, 39.1 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 5.2 times more Selenium, 26.6 times more Sodium and 34.5 times more Zinc than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 2.4 times more Potassium and 36.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES has 13.5 times more Energy, 9.4 times more Fat, 13.2 times more Saturated Fat, 25.6 times more Omega 6, 16.1 times more Carbohydrate, 30.8 times more Sugars and 1.5 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 4.3 times more Omega 3 and 1.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6