Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	61% 1769kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	305% 396g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	279% 202g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	427% 5.13mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	447% 5.8mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	429% 68.7mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	527% 6.85mg	45.4% 0.59mg	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	687% 2749μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	860% 20.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	92% 82.6mg	284% 256mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	91% 549IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	137% 1374mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	NA	19% 0.17mg	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	1546% 124mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	NA	58% 1.33mg	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	39.5% 277mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	137% 2059mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	462% 51mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs Frozen Chopped Broccoli:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS has 21.3 times more Vitamin B1, 13.3 times more Vitamin B2, 32.2 times more Vitamin B3, 11.6 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 3.1 times more Vitamin C, 40.7 times more Vitamin E and 811 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs Frozen Chopped Broccoli:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS has 5.4 times more Calcium, 33.7 times more Iron, 1.3 times more Magnesium, 1.2 times more Phosphorus, 18.9 times more Sodium and 23.4 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 2.2 times more Potassium and 36.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS has 15 times more Energy, 9.3 times more Fat, 16.6 times more Saturated Fat, 18.3 times more Carbohydrate, 33 times more Sugars and 1.6 times more Protein than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy