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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Broccoli	Recommended Dietary Allowance
Energy	58% 1678kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 407g	23% 30g	130g per day for Men 19-50 years
Sugars	321% 233g	10.6% 7.7g	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	4.25% 3.1g	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	% 37.4g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 161g	% 0.45g	g per day for Men 19-50 years
Fiber	31% 11.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	46.7% 26g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Broccoli	Recommended Dietary Allowance
Vitamin A	280% 2517μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	756% 9.83mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	713% 114mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	24.7% 0.22mg	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	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 17.9 times more Vitamin A, 24.5 times more Vitamin B1, 18.5 times more Vitamin B2, 39.4 times more Vitamin B3, 11.8 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin B5, 3.2 times more Vitamin C, 1.8 times more Vitamin E and 92.4 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 6 times more Copper, 10.8 times more Iron, 2.2 times more Magnesium, 4.1 times more Manganese, 3.4 times more Phosphorus, 10.9 times more Selenium, 6.2 times more Sodium and 17.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.3 times more Calcium, 1.5 times more Potassium and 32.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 10.9 times more Energy, 6.7 times more Omega 6, 13.5 times more Carbohydrate, 30.2 times more Sugars, 4.6 times more Fructose and 2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.2 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 Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.