Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	4.38% 127kcal	66.5% 1928kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	56.4% 54.7g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	26.2% 8.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	81.4% 14g	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	273% 355g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	206% 149g	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	25% 14g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	251% 2259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	492% 6.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	473% 75.6mg	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	579% 7.53mg	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	34% 136μg	756% 3025μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	101% 603IU	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	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	23% 231mg	151% 1510mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	67% 0.6mg	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	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	35.6% 249mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	143% 2145mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	515% 56.7mg	11mg per day for Men 19-50 years
Water	11% 411g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 1 pound of Boiled Spears Frozen Broccoli has 2 times more Vitamin C, 3.1 times more Vitamin E and 55.1 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains 9.8 times more Vitamin A, 22.7 times more Vitamin B1, 17.4 times more Vitamin B2, 36.4 times more Vitamin B3, 12.8 times more Vitamin B6, 22.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Vitamin K

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 1 pound of Boiled Spears Frozen Broccoli has 30.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains 6.5 times more Calcium, 3.1 times more Copper, 49.2 times more Iron, 1.4 times more Magnesium, 4.5 times more Phosphorus, 13.3 times more Selenium, 19.7 times more Sodium and 41.7 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains 15.2 times more Energy, 109.6 times more Fat, 102.8 times more Saturated Fat, 25.7 times more Omega 3, 234.5 times more Omega 6, 14.6 times more Carbohydrate, 22.4 times more Sugars and 1.7 times more Fiber than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6