Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Boiled Cauliflower

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS: 84.7g
• Boiled Cauliflower: 1304g

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 15.4 times more energy per 100g than Boiled Cauliflower. It has high energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Boiled Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	6.05% 5.87g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	136% 2.18g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	23.4% 17g	37.4% 27g	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	24.3% 9.24g	79% 30g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	133% 6.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	174% 2.26mg	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	154% 616μg	143% 574μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	642% 578mg	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	4.86% 0.73mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	150% 180μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	26% 0.23mg	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	312% 25mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	20% 84.7mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	NA	75% 1.72mg	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	33% 231mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	8.15% 277mg	54.5% 1852mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	1% 15.3mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	52.5% 5.78mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.66g	32.8% 1213g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Boiled Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS or Boiled Cauliflower?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Boiled Cauliflower:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 1.4 times more Vitamin B3 and more Vitamin B12 than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 2.9 times more Vitamin B6, more Vitamin C, 1.3 times more Vitamin E and 132.8 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Boiled Cauliflower provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 300 calories of Boiled Cauliflower have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Boiled Cauliflower:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 1.3 times more Copper, 6 times more Iron, 5.6 times more Selenium and 2.6 times more Zinc than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 8.5 times more Calcium, 1.4 times more Magnesium, 1.8 times more Phosphorus, 6.7 times more Potassium, 12.8 times more Sodium and 260.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 1.3 times more Carbohydrate than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 3.6 times more Fat, 57.1 times more Omega 3, 1.6 times more Sugars, 3.2 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Boiled Cauliflower offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 300 calories.