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

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	134% 3890kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	24.8% 4.2g	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	694% 902g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	542% 393g	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	31.6% 12g	79% 30g	38g per day for Men 19-50 years
Protein	76% 42.5g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	504% 4540μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1008% 12mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1054% 13.7mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1008% 161mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	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	75% 300μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	47.8% 0.43mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	NA	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	34.5% 19μg	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	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.81% 30g	24.5% 907g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frosted Corn Flakes, MALT-O-MEAL versus 1 kg of Boiled Spears Frozen 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 Boiled Spears Frozen Broccoli:

• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL has 8.9 times more Vitamin A, 22 times more Vitamin B1, 16.9 times more Vitamin B2, 35.2 times more Vitamin B3, 12.4 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2.1 times more Vitamin C, 14.7 times more Vitamin E and 440.5 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 Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL has 2.8 times more Copper, 19 times more Iron, 2.9 times more Selenium and 18.8 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 17 times more Calcium, 1.7 times more Magnesium, 2.2 times more Potassium and 30.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Boiled Spears Frozen Broccoli contain similar levels of Phosphorus and Zinc 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 13.9 times more Energy, 32.4 times more Omega 6, 16.8 times more Carbohydrate, 26.7 times more Sugars and 1.4 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3 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 Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6