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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	66.5% 1928kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	56.4% 54.7g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	26.2% 8.4g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	306% 4.9g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	81.4% 14g	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	273% 355g	11% 14g	130g per day for Men 19-50 years
Sugars	206% 149g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	27% 15g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	251% 2259μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.67mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	492% 6.4mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.6mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	76.8% 1mg	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	756% 3025μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	186% 168mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	101% 603IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	151% 1510mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	37.8% 0.34mg	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	1701% 136mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	75% 1.72mg	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	162% 1134mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	143% 2145mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	515% 56.7mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS versus 1 lb of Cooked Broccoli Raab 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, CINNAMON TOASTERS vs Cooked Broccoli Raab:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS has 2.2 times more Vitamin A, 7.4 times more Vitamin B1, 10.1 times more Vitamin B2, 8.3 times more Vitamin B3, 7.5 times more Vitamin B6, 9.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.9 times more Vitamin C, 5.9 times more Vitamin E and 160 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Vitamin K
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS has 2.8 times more Calcium, 1.8 times more Copper, 23.6 times more Iron, 3 times more Phosphorus, 19.5 times more Selenium, 8.4 times more Sodium and 23.1 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.2 times more Potassium and 30.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS and Cooked Broccoli Raab contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS has 17 times more Energy, 23.2 times more Fat, 20.8 times more Saturated Fat, 5.4 times more Omega 3, 98.4 times more Omega 6, 25.1 times more Carbohydrate, 53 times more Sugars and 1.8 times more Fiber than Cooked Broccoli Raab.
• Both Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS and Cooked Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6