Comparing Nutrients in 500 calories Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS VS Broccoli

Weight per 500 calories

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 143g
• Broccoli: 1471g

Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 10.3 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 500 calories - Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.83% 2.74g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 113g	75% 98g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	38.7% 14.7g	101% 38.2g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	198% 2.57mg	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	NA	232% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	182% 4.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1458% 1312mg	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	6.4% 0.96mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Broccoli	Recommended Dietary Allowance
Calcium	4.7% 47mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	NA	80% 0.72mg	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	526% 42mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	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	67.6% 473mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.86mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.73mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Broccoli:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 1.5 times more Vitamin B1, 2.1 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B6, more Vitamin C, 12 times more Vitamin E and more Vitamin K than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Raw Broccoli have similar amounts of Vitamin B2 per 500 kcal.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Raw Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Broccoli:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 3.9 times more Iron and 1.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 14.7 times more Calcium, 3 times more Magnesium, 2.1 times more Phosphorus, 9.9 times more Potassium, 169.9 times more Sodium and 208.9 times more Water than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli contains 2 times more Fat, 2.9 times more Saturated Fat, 2.6 times more Fiber and 3.3 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Raw Broccoli have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.