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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	4.38% 127kcal	61% 1774kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	9.74% 3.1g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	25.3% 4.3g	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	300% 390g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	283% 206g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	25% 14g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	226% 2032μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	438% 5.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	464% 6.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	443% 71mg	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	541% 7.03mg	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	709% 2835μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	886% 21.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	95% 85.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	94% 567IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	15% 150mg	142% 1420mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	32.3% 0.29mg	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	1594% 128mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	26% 109mg	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	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	137% 2055mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	483% 53mg	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, TOOTIE FRUITIES 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, TOOTIE FRUITIES 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, TOOTIE FRUITIES:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.1 times more Vitamin C, 132 times more Vitamin E and 881 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contains 8.8 times more Vitamin A, 21.1 times more Vitamin B1, 16.4 times more Vitamin B2, 34.1 times more Vitamin B3, 11.9 times more Vitamin B6, 11.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• 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, TOOTIE FRUITIES 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, TOOTIE FRUITIES:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.4 times more Potassium and 36.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contains 9.5 times more Calcium, 1.9 times more Copper, 46.1 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 14.1 times more Selenium, 41.2 times more Sodium and 41.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.4 times more Omega 3 and 1.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contains 14 times more Energy, 26.7 times more Fat, 38.2 times more Saturated Fat, 72.8 times more Omega 6, 16.1 times more Carbohydrate, 30.8 times more Sugars and 1.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES provide inadequate amounts of Omega 3