Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Broccoli	Recommended Dietary Allowance
Energy	58% 1678kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 407g	25% 32.6g	130g per day for Men 19-50 years
Sugars	321% 233g	8.7% 6.3g	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	19.6% 14g	4.63% 3.36g	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	% 37.4g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 161g	% 0.36g	g per day for Men 19-50 years
Fiber	31% 11.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	46.7% 26g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	280% 2517μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	756% 9.83mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	713% 114mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	69.8% 0.91mg	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	840% 3361μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1261% 30.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	139% 125mg	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	449% 36mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	38.3% 0.88mg	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	144% 1007mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Boiled Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS versus 1 lb of Boiled 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, GOLDEN PUFFS vs Boiled Broccoli:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 7.2 times more Vitamin A, 27.6 times more Vitamin B1, 17.6 times more Vitamin B2, 45.5 times more Vitamin B3, 10.3 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 1.9 times more Vitamin B5, 2.4 times more Vitamin C, 3.4 times more Vitamin E and 128.3 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K
• 1 pound of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Boiled Broccoli:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 4.9 times more Copper, 11.8 times more Iron, 2.2 times more Magnesium, 4.4 times more Manganese, 3.3 times more Phosphorus, 17 times more Selenium, 5 times more Sodium and 16.2 times more Zinc than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 3.6 times more Calcium, 1.4 times more Potassium and 32.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 10.6 times more Energy, 12.5 times more Carbohydrate, 36.9 times more Sugars, 4.2 times more Fructose and 2.4 times more Protein than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 6 times more Omega 3 and 1.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in one pound.