Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS Boiled Broccoli

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS: 128g
• Boiled Broccoli: 1429g

Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 11.1 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.92% 0.94g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	79% 103g	130g per day for Men 19-50 years
Sugars	79% 57g	27.4% 20g	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	14.6% 10.6g	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	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	7.76% 2.95g	124% 47g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	220% 2.86mg	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	194% 777μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	243% 5.83μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.3mg	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 155IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.038mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Boiled Broccoli	Recommended Dietary Allowance
Calcium	39% 388mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	NA	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	437% 35mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	120% 2.77mg	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	11% 78.2mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	39% 582mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs Boiled Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 1.6 times more Vitamin B1, 2.5 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Vitamin B6, 2 times more Vitamin B9, 39.7 times more Vitamin C, 538.6 times more Vitamin E and 15722.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs Boiled Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 3.7 times more Iron and 2.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 9.8 times more Magnesium, 12.2 times more Phosphorus, 34 times more Potassium and 397.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and Boiled and Drained Broccoli have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 2.9 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Fat, 16 times more Fiber and 5.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.