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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	4.07% 118kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	16.7% 21.7g	316% 411g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	353% 3175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	915% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	956% 12.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	914% 146mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	25.4% 254mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	46% 3.67mg	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	32.4% 227mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	259% 3878mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	200% 22mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.31% 11.3g	3700g per day for Men 19-50 years

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

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

• 1 pound of Frozen Chopped Broccoli has 17.4 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 13.5 times more Vitamin A, 45.7 times more Vitamin B1, 28.5 times more Vitamin B2, 68.6 times more Vitamin B3, 24.8 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide similar amounts of Vitamin C per one pound.
• 1 pound of Frozen Chopped 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 Frozen Chopped Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 1 pound of Frozen Chopped Broccoli has 11.2 times more Calcium, 4.5 times more Magnesium, 1.4 times more Phosphorus, 3 times more Potassium and 36.6 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 1.5 times more Copper, 7.2 times more Iron, 2.3 times more Selenium, 35.6 times more Sodium and 10.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 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 Frozen Chopped Broccoli has 21 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 14.8 times more Energy, 19 times more Carbohydrate and 34.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS offer comparable quantities of Protein per one pound.
• 1 pound of Frozen Chopped 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 Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 6 in one pound.