Comparing Nutrients in 1 pound Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Boiled Broccoli	Recommended Dietary Allowance
Energy	57% 1656kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	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	269% 350g	25% 32.6g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	34.6% 13g	39.4% 15g	38g per day for Men 19-50 years
Protein	85% 47.5g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	461% 5.53mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	373% 4.85mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	560% 89.7mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	698% 9.07mg	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	NA	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	0% 0mg	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, Farina Hot Wheat Cereal, dry	Boiled Broccoli	Recommended Dietary Allowance
Calcium	171% 1710mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	NA	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	2321% 186mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	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	70.6% 494mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.2% 44g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Boiled Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, 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, Farina Hot Wheat Cereal, dry vs Boiled Broccoli:

• 1 pound of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry has 19.4 times more Vitamin B1, 8.7 times more Vitamin B2, 35.8 times more Vitamin B3 and 10 times more Vitamin B6 than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains more Vitamin C, more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• 1 pound of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, 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, Farina Hot Wheat Cereal, dry vs Boiled Broccoli:

• 1 pound of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry has 9.4 times more Calcium, 61.1 times more Iron and 1.6 times more Phosphorus than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 1.6 times more Magnesium, 3.2 times more Potassium, 13.7 times more Sodium and 9.2 times more Water than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry and Boiled Broccoli contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry has 10.4 times more Energy, 10.8 times more Carbohydrate and 4.4 times more Protein than Boiled Broccoli.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry and Boiled Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy