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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	5.3% 154kcal	66.5% 1928kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	56.4% 54.7g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	26.2% 8.4g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	273% 355g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	23% 12.8g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	251% 2259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	492% 6.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	473% 75.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	21.3% 213mg	151% 1510mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	1701% 136mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	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	17% 1.86mg	515% 56.7mg	11mg per day for Men 19-50 years
Water	11% 405g	0.37% 13.6g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 4.5 times more Vitamin C, 1.8 times more Vitamin E and 63.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 16.1 times more Vitamin A, 17.6 times more Vitamin B1, 12.1 times more Vitamin B2, 26.1 times more Vitamin B3, 9.5 times more Vitamin B6, 10.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.

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

• Raw Broccoli has 2 times more Potassium and 29.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 7.1 times more Calcium, 2.7 times more Copper, 41.1 times more Iron, 1.3 times more Magnesium, 3.8 times more Phosphorus, 10.1 times more Selenium, 14.3 times more Sodium and 30.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 12.5 times more Energy, 32.6 times more Fat, 16.2 times more Saturated Fat, 17.2 times more Omega 3, 62.2 times more Omega 6, 11.8 times more Carbohydrate, 19.3 times more Sugars and 1.9 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have similar amounts of Protein per 1 lb.
• Both Raw Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.