Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Boiled Broccoli

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 81g
• Boiled Broccoli: 857g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 10.6 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.7g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	16.4% 12g	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	3.5% 2.54g	8.75% 6.34g	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	% 6.7g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 28.7g	% 0.69g	g per day for Men 19-50 years
Fiber	5.55% 2.1g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	50% 450μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.14% 0.26mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	132% 1.7mg	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	150% 601μg	231% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	225% 5.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.4mg	618% 556mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	20.4% 122IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.32% 0.35mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.89% 8.9mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	80.3% 6.42mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	8.9% 37.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	72.3% 1.66mg	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	25.7% 180mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	4.86% 165mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	54% 5.9mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.06% 2.24g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Boiled Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.6 times more Vitamin B1, 1.7 times more Vitamin B2, 4.3 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Vitamin A, 20.5 times more Vitamin B5, 1.5 times more Vitamin B9, 24.9 times more Vitamin C, 35.6 times more Vitamin E and 1356 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Boiled Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.6 times more Selenium and 1.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.4 times more Calcium, 2.2 times more Copper, 4.8 times more Magnesium, 2.4 times more Manganese, 3.2 times more Phosphorus, 15.2 times more Potassium, 2.1 times more Sodium and 341.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Boiled and Drained Broccoli have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3.5 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.9 times more Fat, 62.9 times more Omega 3, 2.5 times more Fructose, 13.4 times more Fiber and 4.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.