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

Weight per 500 calories

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

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 14.2 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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