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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	4.54% 132kcal	66.5% 1928kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	56.4% 54.7g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	26.2% 8.4g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	24.8% 14g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	251% 2259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	492% 6.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	473% 75.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	18.6% 186mg	151% 1510mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	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	5.14% 77mg	143% 2145mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	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: Frozen Broccoli Spears VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 1 pound of Frozen Broccoli Spears has 3.4 times more Vitamin C, 3.1 times more Vitamin E and 63.4 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 8.7 times more Vitamin A, 17.4 times more Vitamin B1, 12.4 times more Vitamin B2, 36.1 times more Vitamin B3, 9.5 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 1 pound of Frozen Broccoli Spears has 1.6 times more Potassium and 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 8.1 times more Calcium, 3.7 times more Copper, 41.7 times more Iron, 1.7 times more Magnesium, 4.2 times more Phosphorus, 13.3 times more Selenium, 27.8 times more Sodium and 36.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains 14.7 times more Energy, 35.5 times more Fat, 35.6 times more Saturated Fat, 8.6 times more Omega 3, 82.4 times more Omega 6, 14.6 times more Carbohydrate, 22.4 times more Sugars and 1.7 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS offer comparable quantities of Protein per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6