Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	32% 42g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	13.6% 9.84g	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	36% 13.6g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	25% 14g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	94% 1.22mg	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	63.5% 254μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	15% 150mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	NA	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	34.6% 2.77mg	317% 25.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	31.8% 222mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 404g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, more Vitamin C, 4.9 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 1 lb of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contains 2.7 times more Vitamin B1, 1.9 times more Vitamin B2, 5.8 times more Vitamin B3 and 2.1 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 1 pound of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.3 times more Magnesium, 3.1 times more Phosphorus, 4.4 times more Potassium and 1.4 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 1 lb of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contains 1.5 times more Calcium and 9.2 times more Iron than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain similar levels of Water per one pound.
• 1 pound of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 7.5 times more Fiber and 2.3 times more Protein than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 1 lb of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contains 1.7 times more Carbohydrate and 1.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt provide inadequate amounts of Fiber
• Both Boiled Chopped Frozen Broccoli as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt provide inadequate amounts of Energy in one pound.