Comparing Nutrients in 1 kilogram Frosted Corn Flakes, MALT-O-MEAL VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Cauliflower	26%	8%	66%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Cauliflower	Recommended Dietary Allowance
Energy	134% 3890kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	24.8% 4.2g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	694% 902g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	542% 393g	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.6% 12g	52.6% 20g	38g per day for Men 19-50 years
Protein	76% 42.5g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Cauliflower	Recommended Dietary Allowance
Vitamin A	504% 4540μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1008% 12mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1054% 13.7mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1008% 161mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1238% 16mg	142% 1.84mg	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	143% 570μg	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	536% 482mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Cauliflower	Recommended Dietary Allowance
Calcium	3% 30mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	67.4% 1.55mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	301% 4510mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.81% 30g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Frosted Corn Flakes, MALT-O-MEAL VS Cauliflower per 1 kg

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

• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL has more Vitamin A, 24.2 times more Vitamin B1, 22.8 times more Vitamin B2, 31.8 times more Vitamin B3, 8.8 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.5 times more Vitamin C and 77.5 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 K
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw Cauliflower have insufficient amounts of Vitamin E in one kilogram.

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

• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL has 3.1 times more Copper, 27.6 times more Iron, 9.2 times more Selenium and 15 times more Sodium than Cauliflower.
• While 1 kg of Raw Cauliflower contains 7.3 times more Calcium, 3.6 times more Potassium and 30.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Cauliflower contain similar levels of Magnesium, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frosted Corn Flakes, MALT-O-MEAL has 15.6 times more Energy, 26.3 times more Omega 6, 18.1 times more Carbohydrate, 20.6 times more Sugars and 2.2 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw Cauliflower provide inadequate amounts of Omega 3 in one kilogram.