Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	19.7% 573kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	4.6% 4.47g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	98% 128g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	83.3% 60.4g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	172% 1545μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	172% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	274% 3.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	235% 37.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	20% 79.4μg	176% 703μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	408% 9.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	1.57% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	46% 276IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	20% 0.18mg	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	135% 11mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	39% 0.89mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	23% 12.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	59.5% 893mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	77% 8.5mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 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 ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 5 ounces of Cooked Chopped Frozen Broccoli have 40.1 times more Vitamin C and 440.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 21.4 times more Vitamin A, 26.5 times more Vitamin B1, 31 times more Vitamin B2, 57.9 times more Vitamin B3, 2.1 times more Vitamin B5, 21.1 times more Vitamin B6, 8.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 5 ounces of Cooked Chopped Frozen Broccoli have 11 times more Calcium, 1.9 times more Potassium and 75.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 3.8 times more Copper, 12.5 times more Iron, 2.8 times more Manganese, 1.4 times more Phosphorus, 12.9 times more Selenium, 57.3 times more Sodium and 21.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Magnesium per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 8.4 times more Omega 3 and 3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 14.4 times more Energy, 26.3 times more Fat, 35.6 times more Saturated Fat, 16.8 times more Carbohydrate, 29 times more Sugars and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 6 in five ounces.