Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Boiled Broccoli

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal: 113g
• Boiled Broccoli: 1429g

Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 12.7 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	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	69.4% 90g	79% 103g	130g per day for Men 19-50 years
Sugars	55% 40g	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	14% 5.3g	124% 47g	38g per day for Men 19-50 years
Protein	9.88% 5.53g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	62.7% 564μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	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	170% 2.2mg	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	188% 753μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	235% 5.64μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31.4% 28.2mg	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24.5% 147IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.3% 1.1mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Boiled Broccoli	Recommended Dietary Allowance
Calcium	38% 381mg	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	484% 38.7mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	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	28.4% 199mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	NA	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	34.8% 521mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.034% 1.24g	34.5% 1275g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Boiled Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal or Boiled Broccoli?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Boiled Broccoli:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 1.9 times more Vitamin B1, 2.8 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 1.9 times more Vitamin A, 1.3 times more Vitamin B6, 2 times more Vitamin B9, 32.9 times more Vitamin C, 18.9 times more Vitamin E and 1116.2 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal and Boiled Broccoli provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have insufficient amounts of Vitamin E and Vitamin K
• 500 calories of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Boiled Broccoli:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 4 times more Iron and 2.6 times more Zinc than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 1.5 times more Calcium, 7 times more Magnesium, 4.8 times more Phosphorus, 20.7 times more Potassium and 1027 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal and Boiled Broccoli contain similar levels of Sodium per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 2.2 times more Fat and 2 times more Sugars than Boiled Broccoli.
• While 500 kcal of Boiled and Drained Broccoli contain 8.9 times more Fiber and 6.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal and Boiled Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal provide inadequate amounts of Protein