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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Broccoli	Recommended Dietary Allowance
Energy	61% 1774kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	9.74% 3.1g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	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	300% 390g	23% 30g	130g per day for Men 19-50 years
Sugars	283% 206g	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	NA	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	31% 11.8g	38g per day for Men 19-50 years
Protein	38% 21.3g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Broccoli	Recommended Dietary Allowance
Vitamin A	226% 2032μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	438% 5.26mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	464% 6.03mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	443% 71mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	541% 7.03mg	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	709% 2835μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	886% 21.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	95% 85.3mg	450% 405mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	94% 567IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Broccoli	Recommended Dietary Allowance
Calcium	142% 1420mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	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	1594% 128mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	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	50.5% 354mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	137% 2055mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	483% 53mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	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, TOOTIE FRUITIES vs Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 14.5 times more Vitamin A, 16.3 times more Vitamin B1, 11.4 times more Vitamin B2, 24.5 times more Vitamin B3, 8.9 times more Vitamin B6, 9.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Vitamin C, 78 times more Vitamin E and 1016 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.

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

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 6.7 times more Calcium, 1.3 times more Copper, 38.5 times more Iron, 4 times more Selenium, 13.7 times more Sodium and 28.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES and Raw Broccoli have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 11.5 times more Energy, 8.6 times more Fat, 6 times more Saturated Fat, 19.3 times more Omega 6, 12.9 times more Carbohydrate, 26.7 times more Sugars and 1.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.