Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	4.38% 127kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	4.1% 0.69g	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	316% 411g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	293% 213g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	25% 14g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	353% 3175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	915% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	956% 12.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	914% 146mg	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	1127% 14.7mg	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	366% 1465μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	915% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	98% 585IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	2.1% 0.32mg	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 ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	15% 150mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	29.2% 0.26mg	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	329% 26.3mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	259% 3878mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	200% 22mg	11mg per day for Men 19-50 years
Water	11% 411g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS 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 ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 1 pound of Cooked Chopped Frozen Broccoli has 18.9 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contains 13.7 times more Vitamin A, 44 times more Vitamin B1, 33.8 times more Vitamin B2, 70.4 times more Vitamin B3, 24.8 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide similar amounts of Vitamin C per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 1 pound of Cooked Chopped Frozen Broccoli has 6.6 times more Calcium, 3.3 times more Magnesium, 1.3 times more Phosphorus, 2 times more Potassium and 36.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contains 1.7 times more Copper, 9.5 times more Iron, 9.3 times more Selenium, 77.7 times more Sodium and 17.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 8.4 times more Omega 3 and 1.6 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contains 13.8 times more Energy, 16.9 times more Carbohydrate and 31.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 6 in one pound.