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

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS: 84.7g
• Frozen Cauliflower: 1250g

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 14.8 times more energy per 100g than Frozen Cauliflower. It has high energy density when compared to other foods. Frozen Cauliflower, Unprepared 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 Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Frozen Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	76.6% 1.23g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	2.13% 0.36g	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	45% 58.5g	130g per day for Men 19-50 years
Sugars	23.4% 17g	38.3% 27.8g	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	75.7% 28.8g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	118% 1.54mg	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	200% 800μg	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	678% 610mg	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	5.83% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	43% 0.39mg	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	84.4% 6.75mg	8mg per day for Men 19-50 years
Magnesium	20% 84.7mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.46mg	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	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	8.15% 277mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1% 15.3mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	52.5% 5.78mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	0.13% 4.66g	31.3% 1156g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Frozen 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 Frozen Cauliflower?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Frozen 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 Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 1.4 times more Vitamin B2, 2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 136.4 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 Frozen Cauliflower provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin C and Vitamin K
• 300 calories of Frozen Cauliflower have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 3.7 times more Iron, 4.4 times more Selenium and 2.7 times more Zinc than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 11.2 times more Calcium, 1.3 times more Copper, 1.8 times more Magnesium, 1.9 times more Phosphorus, 8.7 times more Potassium, 19.7 times more Sodium and 248.1 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 kcal of Frozen Cauliflower, Unprepared contain 32.1 times more Omega 3, 1.6 times more Sugars, 3.1 times more Fiber and 3.3 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 Frozen Cauliflower offer comparable quantities of Energy and Carbohydrate 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 Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in 300 calories.