Comparing Nutrients in 1 pound Cereals, MALT-O-MEAL, chocolate, dry VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, dry	Boiled Broccoli	Recommended Dietary Allowance
Energy	56.8% 1647kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.83% 3.7g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	NA	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 361g	25% 32.6g	130g per day for Men 19-50 years
Sugars	104% 75.4g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	86% 48g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, dry	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.67mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	391% 5.1mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	576% 92mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	715% 9.3mg	69.8% 0.91mg	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	1296% 5185μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.6% 9.4mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, chocolate, dry	Boiled Broccoli	Recommended Dietary Allowance
Calcium	170% 1701mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	2431% 195mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	38.3% 0.88mg	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	80.4% 562mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.82% 30.3g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, chocolate, dry VS Boiled Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, MALT-O-MEAL, chocolate, dry versus 1 lb of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, MALT-O-MEAL, chocolate, dry vs Boiled Broccoli:

• 1 pound of Cereals, MALT-O-MEAL, chocolate, dry has 19.8 times more Vitamin B1, 9.1 times more Vitamin B2, 36.7 times more Vitamin B3, 10.3 times more Vitamin B6, 10.6 times more Vitamin B9 and 1.4 times more Vitamin E than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains more Vitamin A, 1.5 times more Vitamin B5, more Vitamin C and more Vitamin K than Cereals, MALT-O-MEAL, chocolate, dry.
• 1 pound of Cereals, MALT-O-MEAL, chocolate, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals, MALT-O-MEAL, chocolate, dry as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, MALT-O-MEAL, chocolate, dry vs Boiled Broccoli:

• 1 pound of Cereals, MALT-O-MEAL, chocolate, dry has 9.4 times more Calcium, 1.3 times more Copper, 64 times more Iron, 1.6 times more Magnesium, 1.9 times more Phosphorus and 1.9 times more Zinc than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 4.1 times more Sodium and 13.3 times more Water than Cereals, MALT-O-MEAL, chocolate, dry.
• Both Cereals, MALT-O-MEAL, chocolate, dry and Boiled Broccoli contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, MALT-O-MEAL, chocolate, dry has 10.4 times more Energy, 11.1 times more Carbohydrate, 12 times more Sugars and 4.5 times more Protein than Boiled Broccoli.
• Both Cereals, MALT-O-MEAL, chocolate, dry and Boiled Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy