Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES: 74.3g

Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 13.9 times more energy per unit of mass than Frozen Broccoli Spears, which is very high 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 ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	0.23% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.26% 0.74mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	51.5% 67g	130g per day for Men 19-50 years
Sugars	21% 15.2g	43.6% 31.6g	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	1.95% 0.74g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	90% 809μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	8.7% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	157% 2.03mg	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	92% 368μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	213% 5.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	785% 707mg	0.83% 0.74mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	93% 14mg	6.3% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	0.12% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	42.4% 424mg	0.22% 2.23mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	10.6% 0.095mg	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	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	2.65% 11mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	20.4% 0.47mg	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	7.1% 49.8mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	1.66% 56.4mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	31% 468mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	25.3% 937g	0.024% 0.89g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Cereals Ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 300 calories of Frozen Broccoli Spears have 5.7 times more Vitamin B5, 2.6 times more Vitamin B9, 951.5 times more Vitamin C, 14.8 times more Vitamin E and 7063 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 1.4 times more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 300 calories of Frozen Broccoli Spears have 190.4 times more Calcium, 3.9 times more Copper, 1.3 times more Iron, 14.9 times more Magnesium, 5.7 times more Manganese, 12.3 times more Phosphorus, 45.8 times more Potassium, 2.9 times more Selenium and 1051.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 2.7 times more Sodium and 1.3 times more Zinc than Frozen Broccoli Spears.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 348.3 times more Omega 3, 41.8 times more Fiber and 10.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 300 kcal of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 2.1 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 6 in 300 calories.