Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Broccoli Raab	Recommended Dietary Allowance
Energy	61% 1764kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	36.4% 11.7g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	303% 393g	9.94% 13g	130g per day for Men 19-50 years
Sugars	301% 218g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	39.4% 15g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	242% 2182μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.67mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	492% 6.4mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.6mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	0.6% 0.091mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Broccoli Raab	Recommended Dietary Allowance
Calcium	151% 1510mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	NA	78% 1.8mg	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	46.7% 327mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	27% 912mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	515% 56.7mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Broccoli Raab per 1 lb

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

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS has 3.7 times more Vitamin A, 7.7 times more Vitamin B1, 10.9 times more Vitamin B2, 13.7 times more Vitamin B3, 9.7 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 81 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Broccoli Raab provide similar amounts of Vitamin C per one pound.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Broccoli Raab:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS has 3.1 times more Calcium, 7.6 times more Copper, 14 times more Iron, 1.2 times more Magnesium, 5.2 times more Selenium, 10.6 times more Sodium and 16.2 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 37 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Broccoli Raab contain similar levels of Phosphorus and Potassium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS has 17.7 times more Energy, 9.4 times more Fat, 31 times more Saturated Fat, 18.7 times more Omega 6, 30.4 times more Carbohydrate, 126.6 times more Sugars and 1.2 times more Fiber than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 15.8 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6