Comparing Nutrients in 300 calories Frosted Corn Flakes, MALT-O-MEAL VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Frosted Corn Flakes, MALT-O-MEAL: 77g
• Cooked Chopped Frozen Broccoli: 1071g

Frosted Corn Flakes, MALT-O-MEAL have 13.9 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Frosted Corn Flakes, MALT-O-MEAL or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	44% 57.3g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	21.7% 15.8g	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	2.44% 0.93g	84.6% 32g	38g per day for Men 19-50 years
Protein	5.85% 3.28g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	39% 350μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.8% 0.93mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.3% 1.06mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.24mg	107% 1.4mg	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	62.3% 249μg	150% 600μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	156% 3.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.6% 15mg	477% 430mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.6% 99IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.46% 0.069mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.15μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	40.5% 0.36mg	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	112% 8.95mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.25mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	NA	104% 2.4mg	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	5.07% 35.5mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	1.86% 63.2mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	7.7% 4.24μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	23% 348mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.063% 2.3g	26.3% 972g	3700g per day for Men 19-50 years

Frosted Corn Flakes, MALT-O-MEAL VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frosted Corn Flakes, MALT-O-MEAL or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Frosted Corn Flakes, MALT-O-MEAL vs Cooked Chopped Frozen Broccoli:

• 300 calories of Frosted Corn Flakes, MALT-O-MEAL have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 2.5 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.6 times more Vitamin A, 2.4 times more Vitamin B9, 28.7 times more Vitamin C, 203.8 times more Vitamin E and 6119.8 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin E and Vitamin K
• 300 calories of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Frosted Corn Flakes, MALT-O-MEAL vs Cooked Chopped Frozen Broccoli:

• 300 calories of Frosted Corn Flakes, MALT-O-MEAL have 1.4 times more Iron and 3 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 152.8 times more Calcium, 3.9 times more Copper, 15.1 times more Magnesium, 14.8 times more Phosphorus, 24.1 times more Potassium, 1.8 times more Selenium, 16.2 times more Zinc and 420.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 300 calories of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frosted Corn Flakes, MALT-O-MEAL have 1.2 times more Carbohydrate and 1.9 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 41.7 times more Omega 3, 34.7 times more Fiber and 10.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.