Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	11% 14.3g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.25% 0.18g	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	11% 4.25g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	4.23% 2.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	16.6% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16.4% 0.21mg	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	20% 79.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	NA	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	11% 0.86mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	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	9.92% 69.5mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin C, 132 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 5 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 2.5 times more Vitamin B1 and 4.1 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 5 ounces of Cooked Chopped Frozen Broccoli have 6.5 times more Magnesium, 2.2 times more Phosphorus, 10.1 times more Potassium and 4 times more Zinc than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 5 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 8.5 times more Iron than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 11.3 times more Sugars, 10 times more Fiber and 1.9 times more Protein than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 5 oz of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 1.9 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber
• Both Boiled Chopped Frozen Broccoli as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Energy in five ounces.