Comparing Nutrients in 1 pound Boiled Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	5.47% 159kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	8.75% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	313% 407g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	321% 233g	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	4.63% 3.36g	19.6% 14g	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	% 2.22g	% 37.4g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 161g	g per day for Men 19-50 years
Fiber	39.4% 15g	31% 11.8g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	39% 349μg	280% 2517μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	756% 9.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	713% 114mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	721% 9.38mg	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	122% 490μg	840% 3361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1261% 30.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	139% 125mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	114% 685IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	18% 181mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	449% 36mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	168% 3.86mg	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	43.4% 304mg	144% 1007mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	301% 33mg	11mg per day for Men 19-50 years
Water	11% 405g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Boiled and Drained Broccoli has 1.9 times more Vitamin B5, 2.4 times more Vitamin C, 3.4 times more Vitamin E and 128.3 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 7.2 times more Vitamin A, 27.6 times more Vitamin B1, 17.6 times more Vitamin B2, 45.5 times more Vitamin B3, 10.3 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.

Comparing minerals per 1 pound for Boiled Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Boiled and Drained Broccoli has 3.6 times more Calcium, 1.4 times more Potassium and 32.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 4.9 times more Copper, 11.8 times more Iron, 2.2 times more Magnesium, 4.4 times more Manganese, 3.3 times more Phosphorus, 17 times more Selenium, 5 times more Sodium and 16.2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 6 times more Omega 3 and 1.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 10.6 times more Energy, 6.4 times more Omega 6, 12.5 times more Carbohydrate, 36.9 times more Sugars, 4.2 times more Fructose and 2.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.