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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	3.44% 100kcal	66.5% 1928kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	56.4% 54.7g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	26.2% 8.4g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	273% 355g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	66% 594μg	251% 2259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	492% 6.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	473% 75.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	49% 490mg	151% 1510mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	121% 9.7mg	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	143% 2145mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	515% 56.7mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.37% 13.6g	3700g per day for Men 19-50 years

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

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

• 1 pound of Broccoli Raab has 3.8 times more Vitamin E and 140 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 3.8 times more Vitamin A, 7.7 times more Vitamin B1, 10.9 times more Vitamin B2, 13.7 times more Vitamin B3, 9.7 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS provide similar amounts of Vitamin C per one pound.
• 1 pound of Broccoli Raab 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 Broccoli Raab vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• 1 pound of Broccoli Raab has 1.2 times more Potassium and 30.9 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 3.1 times more Calcium, 3.2 times more Copper, 14 times more Iron, 3.4 times more Phosphorus, 25.3 times more Selenium, 14.3 times more Sodium and 16.2 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain similar levels of Magnesium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contains 19.3 times more Energy, 24.6 times more Fat, 22.3 times more Saturated Fat, 5.7 times more Omega 3, 105.1 times more Omega 6, 27.5 times more Carbohydrate, 86.5 times more Sugars and 1.9 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS offer comparable quantities of Protein per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6