Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 135g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 14.2 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	126% 2g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	93% 121g	130g per day for Men 19-50 years
Sugars	36% 26g	96% 69.4g	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	22% 16g	5.83% 4.23g	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	% 14.4g	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 48g	g per day for Men 19-50 years
Fiber	152% 57.7g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	96% 54g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	111% 1000μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	215% 2.8mg	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	322% 1288μg	250% 1001μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	376% 9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1205% 1085mg	41.4% 37.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	34% 204IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	156% 23.5mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	1.24% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	108% 1077mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	44.4% 0.4mg	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	195% 15.6mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	15% 62mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	50% 1.15mg	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	137% 962mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	89.7% 9.86mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	0.1% 3.73g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Cereals Ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 500 calories of Frozen Chopped Broccoli have 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.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 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, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 500 calories of Frozen Chopped Broccoli have 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 Frozen Chopped Broccoli and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Zinc per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 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.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.3 times more Carbohydrate and 2.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 6 in 500 calories.