Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	1.27% 37kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	98% 127g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	100% 72.8g	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	1.62% 1.18g	6.1% 4.44g	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	% 1.06g	% 11.7g	g per day for Men 19-50 years
Sucrose	NA	% 50g	g per day for Men 19-50 years
Fiber	11% 4.25g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	7.1% 4g	14.6% 8.18g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	87.4% 787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	236% 3.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	223% 35.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	225% 2.93mg	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	23.7% 95μg	263% 1050μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	394% 9.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	43.5% 39mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	35.7% 214IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	46.6% 0.42mg	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	14.4% 1.15mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	52.5% 1.2mg	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	10% 71mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 5 ounces of Frozen Chopped Broccoli have 2 times more Vitamin C, 2.8 times more Vitamin E and 73.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 10.7 times more Vitamin A, 32.8 times more Vitamin B1, 22.6 times more Vitamin B2, 53.5 times more Vitamin B3, 15.9 times more Vitamin B6, 11.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• 5 ounces of Frozen Chopped Broccoli have 5.1 times more Calcium and 33.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 7.8 times more Copper, 9.8 times more Iron, 2.6 times more Magnesium, 2.9 times more Manganese, 4.4 times more Phosphorus, 9.7 times more Selenium, 8.5 times more Sodium and 15.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain similar levels of Potassium per five ounces.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 5.3 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 14.2 times more Energy, 18.8 times more Carbohydrate, 38 times more Sugars, 3.8 times more Fructose and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 6 in five ounces.