Comparing Nutrients in 1 kilogram Frosted Corn Flakes, MALT-O-MEAL VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	134% 3890kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	24.8% 4.2g	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	694% 902g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	542% 393g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	79% 30g	38g per day for Men 19-50 years
Protein	76% 42.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	504% 4540μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1008% 12mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1054% 13.7mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1008% 161mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1238% 16mg	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	808% 3230μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2017% 48.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	216% 194mg	627% 564mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	215% 1290IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6% 0.9mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	42.2% 0.38mg	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	1450% 116mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.94mg	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	65.7% 460mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	301% 4510mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.81% 30g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Frosted Corn Flakes, MALT-O-MEAL VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Frosted Corn Flakes, MALT-O-MEAL versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL vs Frozen Chopped Broccoli:

• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL has 8.7 times more Vitamin A, 22.8 times more Vitamin B1, 14.3 times more Vitamin B2, 34.3 times more Vitamin B3, 12.4 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.9 times more Vitamin C, 13.6 times more Vitamin E and 405.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Frosted Corn Flakes, MALT-O-MEAL vs Frozen Chopped Broccoli:

• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL has 3.2 times more Copper, 14.3 times more Iron, 2 times more Selenium and 18.8 times more Sodium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 18.7 times more Calcium, 1.5 times more Magnesium, 2.6 times more Potassium, 2 times more Zinc and 30.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Frozen Chopped Broccoli contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL has 15 times more Energy, 13.6 times more Omega 6, 18.9 times more Carbohydrate, 29.1 times more Sugars and 1.5 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 7.5 times more Omega 3 and 2.5 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6