Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Frozen Chopped Broccoli

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS: 77g
• Frozen Chopped Broccoli: 1154g

Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 15 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.67% 3.56g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.58% 0.009g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	42.4% 55g	130g per day for Men 19-50 years
Sugars	51% 37g	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.7% 2.54g	91% 34.6g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	41.2% 371μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.6% 1.1mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.4% 13mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.3mg	115% 1.5mg	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	129% 514μg	193% 773μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17% 15.4mg	723% 651mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	17% 103IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.1% 0.015mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	25.7% 257mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	48.7% 0.44mg	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	289% 23mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	NA	147% 3.4mg	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	7.93% 55.5mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	4.56% 155mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	7.3% 4μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	87.6% 9.64mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.052% 1.93g	28.5% 1055g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Frozen Chopped Broccoli:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 1.6 times more Vitamin B1, 2.4 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 1.6 times more Vitamin A, 1.5 times more Vitamin B9, 42.2 times more Vitamin C, 912.7 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E and Vitamin K
• 300 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Frozen Chopped Broccoli:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 2.5 times more Iron and 1.7 times more Zinc than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 2.5 times more Calcium, 1.8 times more Copper, 10 times more Magnesium, 10.4 times more Phosphorus, 15.8 times more Potassium, 8.1 times more Selenium and 547.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Frozen Chopped Broccoli contain similar levels of Sodium per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 3.9 times more Saturated Fat, 1.2 times more Carbohydrate and 2.4 times more Sugars than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 130.9 times more Omega 3, 13.6 times more Fiber and 12.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Frozen Chopped Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3 and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 300 calories.