Comparing Nutrients in 500 calories Frosted Corn Flakes, MALT-O-MEAL VS Broccoli Raab

Weight per 500 calories

• Frosted Corn Flakes, MALT-O-MEAL: 129g
• Broccoli Raab: 2273g

Frosted Corn Flakes, MALT-O-MEAL have 17.7 times more energy per 100g than Broccoli Raab. It has high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	1.12% 0.018g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	50% 64.8g	130g per day for Men 19-50 years
Sugars	69.6% 50.5g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	4.06% 1.54g	161% 61.4g	38g per day for Men 19-50 years
Protein	9.75% 5.46g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	65% 584μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.39% 3.86mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	106% 0.95mg	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	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	3.67% 15.4mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	NA	390% 8.98mg	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	237% 1659mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	13% 7.07μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.86g	57% 2103g	3700g per day for Men 19-50 years

Frosted Corn Flakes, MALT-O-MEAL VS Broccoli Raab Nutrients Per 500 Kcal

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

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

• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have more Vitamin B12 and more Vitamin D than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 5.1 times more Vitamin A, 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B6, 4.5 times more Vitamin B9, 18.4 times more Vitamin C, 318.3 times more Vitamin E and 19803.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 500 calories of Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin E and Vitamin K
• 500 calories of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 500 kcal of Raw Broccoli Raab contain 636.5 times more Calcium, 6.2 times more Copper, 3.3 times more Iron, 32.4 times more Magnesium, 28.1 times more Phosphorus, 42.3 times more Potassium, 3.2 times more Selenium, 1.3 times more Sodium, 56.7 times more Zinc and 545.5 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 1.8 times more Carbohydrate and 5.8 times more Sugars than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 10 times more Fat, 238.7 times more Omega 3, 39.8 times more Fiber and 13.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Broccoli Raab 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 Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.