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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	63% 1833kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	9.07% 2.9g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	57% 0.91g	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	11% 14g	130g per day for Men 19-50 years
Sugars	267% 193g	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	12% 4.54g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	549% 4944μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	552% 6.62mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	876% 11.4mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	751% 120mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	956% 12.4mg	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	562% 2250μg	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	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	432% 34.6mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	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	43.4% 304mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	191% 2858mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	247% 27mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Cooked Broccoli Raab per 1 lb

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

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES has 4.8 times more Vitamin A, 8.6 times more Vitamin B1, 17.9 times more Vitamin B2, 13.2 times more Vitamin B3, 1.3 times more Vitamin B5, 12.5 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 37 times more Vitamin C, 2 times more Vitamin E and 1280 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and 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, Fruity DYNO-BITES vs Cooked Broccoli Raab:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES has 1.7 times more Copper, 6 times more Iron, 1.7 times more Manganese, 6.9 times more Selenium, 11.3 times more Sodium and 11.1 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 39.3 times more Calcium, 1.8 times more Magnesium, 4.5 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 Cooked Broccoli Raab contain similar levels of Phosphorus per one pound.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES has 16.2 times more Energy, 6.1 times more Fat, 7.2 times more Saturated Fat, 28.9 times more Carbohydrate and 68.7 times more Sugars than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 40.2 times more Omega 3 and 2.8 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 and Cooked Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.