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

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 81g
• Broccoli: 882g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 10.9 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	2.54% 0.43g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	% 28.7g	% 0.88g	g per day for Men 19-50 years
Fiber	5.55% 2.1g	60.4% 23g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Broccoli	Recommended Dietary Allowance
Vitamin A	50% 450μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.14% 0.26mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	119% 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	150% 601μg	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Broccoli	Recommended Dietary Allowance
Calcium	0.89% 8.9mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	8.9% 37.3mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	4.86% 165mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	54% 5.9mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.06% 2.24g	21.3% 788g	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 Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.6 times more Vitamin A, 2.3 times more Vitamin B1, 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 19.7 times more Vitamin B5, 35.2 times more Vitamin C, 19.7 times more Vitamin E and 1005.1 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 Raw Broccoli have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 46.5 times more Calcium, 1.8 times more Copper, 5 times more Magnesium, 2.7 times more Manganese, 3.2 times more Phosphorus, 16.9 times more Potassium, 1.8 times more Sodium and 352.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Raw Broccoli have similar amounts of Iron and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.2 times more Carbohydrate and 2.8 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 4.5 times more Fat, 7.7 times more Saturated Fat, 34.3 times more Omega 3, 2.4 times more Fructose, 10.9 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.