Comparing Nutrients in 1 pound Broccoli VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Broccoli	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	5.3% 154kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.5% 0.49g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	315% 409g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	246% 178g	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	23% 12.8g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	229% 2059μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	457% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	478% 6.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	457% 73mg	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	562% 7.3mg	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	366% 1465μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	915% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	450% 405mg	98% 88mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	98% 585IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.6% 3.54mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	21.3% 213mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	60.5% 0.54mg	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	658% 52.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13% 54.4mg	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	30% 209mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	11% 372mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	136% 2046mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	9.9% 1.1mg	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 Frosted Corn Flakes, MALT-O-MEAL:

• Raw Broccoli has 4.6 times more Vitamin C, 8.7 times more Vitamin E and 508 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 14.6 times more Vitamin A, 17 times more Vitamin B1, 11.7 times more Vitamin B2, 25.2 times more Vitamin B3, 9.2 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.

Comparing minerals per 1 pound for Broccoli vs Frosted Corn Flakes, MALT-O-MEAL:

• Raw Broccoli has 15.7 times more Calcium, 1.8 times more Magnesium, 1.4 times more Phosphorus, 3.9 times more Potassium, 1.7 times more Zinc and 29.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 2.4 times more Copper, 15.9 times more Iron, 2.2 times more Selenium and 13.7 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 4.5 times more Omega 3 and 2.2 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 11.4 times more Energy, 8.6 times more Omega 6, 13.6 times more Carbohydrate, 23.1 times more Sugars and 1.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.