Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	4.38% 127kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	8.74% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	6% 1.92g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	22.6% 3.84g	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	280% 365g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	207% 150g	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	122% 46.3g	38g per day for Men 19-50 years
Protein	25% 14g	62% 34.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	128% 1148μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	238% 2.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	251% 3.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	240% 38.4mg	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	297% 3.86mg	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	384% 1538μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	478% 11.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	77% 463IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	23% 231mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	256% 2.3mg	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	865% 69mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	147% 617mg	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	220% 1538mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	73% 2477mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	318% 175μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	141% 2114mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	262% 29mg	11mg per day for Men 19-50 years
Water	11% 411g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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, Raisin Bran Cereal 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, Raisin Bran Cereal:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin C, 7.3 times more Vitamin E and 293.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 5 times more Vitamin A, 11.5 times more Vitamin B1, 8.9 times more Vitamin B2, 18.5 times more Vitamin B3, 6.5 times more Vitamin B6, 11.3 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, Raisin Bran Cereal have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

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

• 1 pound of Boiled Spears Frozen Broccoli has 1.5 times more Calcium and 12.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 11.8 times more Copper, 25 times more Iron, 6.8 times more Magnesium, 6.2 times more Phosphorus, 3 times more Potassium, 20.3 times more Selenium, 19.4 times more Sodium and 21.2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contains 12.2 times more Energy, 1.5 times more Omega 3, 65.1 times more Omega 6, 15 times more Carbohydrate, 22.5 times more Sugars, 3.4 times more Fiber and 2.5 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6