Comparing Nutrients in 5 ounces Boiled Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Boiled Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	1.28% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	99% 128g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	92% 66.5g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	12% 109μg	110% 992μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	286% 3.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	299% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	286% 45.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	352% 4.58mg	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	38.3% 153μg	114% 458μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	286% 6.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	76.2% 68.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30.5% 183IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	9.13% 0.082mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	103% 8.22mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	NA	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	13.6% 95mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	80.8% 1212mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	62.4% 6.86mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 5 ounces of Boiled Broccoli have 1.3 times more Vitamin C, 20.7 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 9.1 times more Vitamin A, 38.4 times more Vitamin B1, 22.3 times more Vitamin B2, 58.3 times more Vitamin B3, 16.2 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Boiled Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 5 ounces of Boiled Broccoli have 8 times more Calcium, 5.3 times more Magnesium, 1.8 times more Phosphorus, 4.1 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 8.7 times more Iron, 4.1 times more Selenium, 20.9 times more Sodium and 10.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain similar levels of Copper per five ounces.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 23.8 times more Omega 3 and 1.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 11 times more Energy, 12.6 times more Carbohydrate, 33.7 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 6 in five ounces.