Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 625g

Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 1.7 times more energy per unit of mass than Frozen Broccoli Spears, which is low in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	Frozen Broccoli Spears	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	NA	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	48.5% 63g	130g per day for Men 19-50 years
Sugars	21% 15.2g	1.12% 0.81g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	81.7% 31g	4.93% 1.88g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	72% 0.94mg	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	243% 972μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	785% 707mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	93% 14mg	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	42.4% 424mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	NA	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	93% 7.45mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	NA	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	87% 610mg	19.6% 138mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	2.57% 87.5mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	NA	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	3.98% 0.44mg	11mg per day for Men 19-50 years
Water	25.3% 937g	15% 552g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Cereals, MALT-O-MEAL, Original, Plain, Prepared With Water, Without Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 300 calories of Frozen Broccoli Spears have 1.9 times more Vitamin B2, 1.9 times more Vitamin B6, more Vitamin C, 223.4 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 2.4 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 300 calories of Frozen Broccoli Spears have 1.8 times more Calcium, 13.2 times more Magnesium, 4.4 times more Phosphorus, 29.6 times more Potassium, more Sodium, 8 times more Zinc and 1.7 times more Water than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 300 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 4.4 times more Iron than Frozen Broccoli Spears.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 18.7 times more Sugars, 16.6 times more Fiber and 3 times more Protein than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Frozen Broccoli Spears and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber