Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	63% 1833kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	9.07% 2.9g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	314% 409g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	267% 193g	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	12% 4.54g	36% 13.6g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	549% 4944μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	552% 6.62mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	876% 11.4mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	751% 120mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	956% 12.4mg	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	562% 2250μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1304% 31.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.04% 4.54mg	284% 256mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	147% 885IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.76mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	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	432% 34.6mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	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	43.4% 304mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	191% 2858mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	247% 27mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11.2% 415g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 21 times more Vitamin A, 27.5 times more Vitamin B1, 26.1 times more Vitamin B2, 56.4 times more Vitamin B3, 2.1 times more Vitamin B5, 21.1 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 56.4 times more Vitamin C and 405.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 1 lb.

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

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 3.4 times more Copper, 9.4 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus, 3.2 times more Selenium, 26.3 times more Sodium and 12.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 18.7 times more Calcium, 2.8 times more Potassium and 76.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 15.5 times more Energy, 10.9 times more Fat, 14.5 times more Saturated Fat, 8.2 times more Omega 6, 18.8 times more Carbohydrate, 31.6 times more Sugars and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 21 times more Omega 3 and 3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.