Comparing Nutrients in 500 calories Broccoli Raab VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

Weight per 500 calories

• Broccoli Raab: 2273g
• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 1042g

Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have 2.2 times more energy per unit of mass than Raw Broccoli Raab, which is low in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Broccoli Raab or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	Broccoli Raab	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	NA	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	81% 105g	130g per day for Men 19-50 years
Sugars	12% 8.64g	1.87% 1.35g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	8.22% 3.13g	38g per day for Men 19-50 years
Protein	129% 72g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	331% 2977μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	122% 19.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	120% 1.56mg	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	472% 1886μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	510% 459mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	245% 37mg	0.69% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	245% 2455mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	NA	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	608% 48.6mg	676% 54mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	NA	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	237% 1659mg	32.7% 229mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	NA	55μg per day for Men 19-50 years
Sodium	50% 750mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	6.63% 0.73mg	11mg per day for Men 19-50 years
Water	57% 2103g	25% 920g	3700g per day for Men 19-50 years

Broccoli Raab VS Cereals, MALT-O-MEAL, Original, Plain, Prepared With Water, Without Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

Lets compare vitamin content per 500 calories of Broccoli Raab vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 500 calories of Broccoli Raab have 2.5 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B6, more Vitamin C, 353.5 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 500 calories of Broccoli Raab have 6.4 times more Calcium, 24 times more Magnesium, 7.2 times more Phosphorus, 30.5 times more Potassium, more Sodium, 24 times more Zinc and 2.3 times more Water than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Broccoli Raab and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain similar levels of Iron per 500 calories.
• 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 11.9 times more Fat, 6.4 times more Sugars, 19.6 times more Fiber and 4.1 times more Protein than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 500 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 1.6 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber