Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	4.38% 127kcal	63% 1833kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	9.07% 2.9g	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	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	314% 409g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	267% 193g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	25% 14g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	549% 4944μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	552% 6.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	876% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	751% 120mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	956% 12.4mg	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	562% 2250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1304% 31.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	5.04% 4.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	147% 885IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	38.4% 5.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	15% 150mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	64.5% 0.58mg	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	432% 34.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	124% 2.86mg	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	31.8% 222mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	191% 2858mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	247% 27mg	11mg per day for Men 19-50 years
Water	11% 411g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 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, Fruity DYNO-BITES 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, Fruity DYNO-BITES:

• 1 pound of Cooked Chopped Frozen Broccoli has 40.1 times more Vitamin C and 440.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 21.4 times more Vitamin A, 26.5 times more Vitamin B1, 31 times more Vitamin B2, 57.9 times more Vitamin B3, 2.1 times more Vitamin B5, 21.1 times more Vitamin B6, 8.9 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, Fruity DYNO-BITES provide similar amounts of Vitamin E 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, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K

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

• 1 pound of Cooked Chopped Frozen Broccoli has 11 times more Calcium, 1.9 times more Potassium and 75.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 3.8 times more Copper, 12.5 times more Iron, 2.8 times more Manganese, 1.4 times more Phosphorus, 12.9 times more Selenium, 57.3 times more Sodium and 21.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Magnesium per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 8.4 times more Omega 3 and 3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 14.4 times more Energy, 26.3 times more Fat, 35.6 times more Saturated Fat, 16.8 times more Carbohydrate, 29 times more Sugars and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 6 in one pound.