Comparing Nutrients in 500 calories Frosted Corn Flakes, MALT-O-MEAL VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Frosted Corn Flakes, MALT-O-MEAL: 129g
• Boiled Spears Frozen Broccoli: 1786g

Frosted Corn Flakes, MALT-O-MEAL have 13.9 times more energy per 100g than Boiled Spears Frozen Broccoli. It has high energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frosted Corn Flakes, MALT-O-MEAL or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.12% 0.018g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	73.6% 96g	130g per day for Men 19-50 years
Sugars	69.6% 50.5g	36.2% 26.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.06% 1.54g	141% 53.6g	38g per day for Men 19-50 years
Protein	9.75% 5.46g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	65% 584μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	179% 2.32mg	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	104% 415μg	134% 536μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	259% 6.22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.7% 25mg	796% 716mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27.6% 166IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.77% 0.12mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.39% 3.86mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	85.3% 0.77mg	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	186% 15mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	3.67% 15.4mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	NA	252% 5.8mg	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	8.45% 59mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	13% 7.07μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.1% 3.86g	43.8% 1620g	3700g per day for Men 19-50 years

Frosted Corn Flakes, MALT-O-MEAL VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frosted Corn Flakes, MALT-O-MEAL or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Frosted Corn Flakes, MALT-O-MEAL vs Boiled Spears Frozen Broccoli:

• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 2.5 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Vitamin A, 1.3 times more Vitamin B9, 28.7 times more Vitamin C, 203.8 times more Vitamin E and 6119.8 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin E and Vitamin K
• 500 calories of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Frosted Corn Flakes, MALT-O-MEAL vs Boiled Spears Frozen Broccoli:

• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have 1.4 times more Iron and 1.4 times more Sodium than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 236.2 times more Calcium, 5 times more Copper, 23.2 times more Magnesium, 16.6 times more Phosphorus, 30.5 times more Potassium, 4.8 times more Selenium, 17.4 times more Zinc and 420.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have 1.2 times more Carbohydrate and 1.9 times more Sugars than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 41.7 times more Omega 3, 34.7 times more Fiber and 10.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.