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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	58% 1678kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	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	313% 407g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	321% 233g	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	19.6% 14g	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	% 37.4g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 161g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	46.7% 26g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	280% 2517μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	756% 9.83mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	713% 114mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	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	840% 3361μg	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	449% 36mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	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	144% 1007mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Frozen Chopped 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 Frozen Chopped 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 Frozen Chopped Broccoli:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 10.7 times more Vitamin A, 32.8 times more Vitamin B1, 22.6 times more Vitamin B2, 53.5 times more Vitamin B3, 15.9 times more Vitamin B6, 11.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 2 times more Vitamin C, 2.8 times more Vitamin E and 73.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K
• 1 pound of Frozen Chopped 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 Frozen Chopped Broccoli:

• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 7.8 times more Copper, 9.8 times more Iron, 2.6 times more Magnesium, 2.9 times more Manganese, 4.4 times more Phosphorus, 9.7 times more Selenium, 8.5 times more Sodium and 15.2 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 5.1 times more Calcium and 33.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Frozen Chopped Broccoli contain similar levels of Potassium per one pound.
• 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 14.2 times more Energy, 18.8 times more Carbohydrate, 38 times more Sugars, 3.8 times more Fructose and 2.1 times more Protein than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 5.3 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Frozen Chopped Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one pound.