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

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 81g
• Frozen Chopped Broccoli: 1154g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 14.2 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, GOLDEN PUFFS or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	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	56% 72.7g	42.4% 55g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	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	3.5% 2.54g	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	% 6.7g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 28.7g	NA	g per day for Men 19-50 years
Fiber	5.55% 2.1g	91% 34.6g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	50% 450μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.14% 0.26mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	150% 601μg	193% 773μg	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	723% 651mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.89% 8.9mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	80.3% 6.42mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	8.9% 37.3mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	25.7% 180mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	4.86% 165mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	54% 5.9mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.06% 2.24g	28.5% 1055g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Vitamin A, 12.5 times more Vitamin B5, 1.3 times more Vitamin B9, 29.1 times more Vitamin C, 40.4 times more Vitamin E and 1049.2 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 Frozen Chopped Broccoli provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin B5, 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, GOLDEN PUFFS vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 72.4 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 5.6 times more Magnesium, 4.9 times more Manganese, 3.2 times more Phosphorus, 14.8 times more Potassium, 1.5 times more Selenium, 1.7 times more Sodium and 471.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Frozen Chopped Broccoli contain similar levels of Zinc per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.3 times more Carbohydrate and 2.7 times more Sugars than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 74.7 times more Omega 3, 3.8 times more Fructose, 16.4 times more Fiber and 6.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Frozen Chopped Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Fiber
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 300 calories.