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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	4.38% 127kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	18.7% 24.3g	313% 407g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	% 37.4g	g per day for Men 19-50 years
Sucrose	NA	% 161g	g per day for Men 19-50 years
Fiber	36% 13.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	25% 14g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	280% 2517μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	756% 9.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	713% 114mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	15% 150mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	149% 1.34mg	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	449% 36mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	31.8% 222mg	144% 1007mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	301% 33mg	11mg per day for Men 19-50 years
Water	11% 411g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS 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, GOLDEN PUFFS:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.5 times more Vitamin C, 3.1 times more Vitamin E and 80.1 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 10.9 times more Vitamin A, 31.6 times more Vitamin B1, 26.8 times more Vitamin B2, 54.9 times more Vitamin B3, 15.9 times more Vitamin B6, 13.2 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, GOLDEN PUFFS provide similar amounts of Vitamin B5 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, GOLDEN PUFFS have insufficient amounts of Vitamin K

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

• 1 pound of Cooked Chopped Frozen Broccoli has 3 times more Calcium and 32.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 8.7 times more Copper, 13 times more Iron, 3.5 times more Magnesium, 3.8 times more Manganese, 4.5 times more Phosphorus, 1.4 times more Potassium, 38.9 times more Selenium, 18.5 times more Sodium and 26.1 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, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.1 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contains 13.2 times more Energy, 16.8 times more Carbohydrate, 34.9 times more Sugars and 1.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Fiber 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, GOLDEN PUFFS provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 6 in one pound.