Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Frozen Chopped Broccoli	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	1.27% 37kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	3.5% 0.6g	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% 128g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	76.8% 55.7g	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	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	7.1% 4g	10.8% 6.02g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	71.5% 644μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	176% 2.3mg	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	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	89% 80mg	30.6% 27.5mg	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	11.5% 1.73mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	19% 0.17mg	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	206% 16.4mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Frosted Corn Flakes, MALT-O-MEAL per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Frosted Corn Flakes, MALT-O-MEAL to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Frosted Corn Flakes, MALT-O-MEAL:

• 5 ounces of Frozen Chopped Broccoli have 2.9 times more Vitamin C, 13.6 times more Vitamin E and 405.5 times more Vitamin K than Frosted Corn Flakes, MALT-O-MEAL.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 8.7 times more Vitamin A, 22.8 times more Vitamin B1, 14.3 times more Vitamin B2, 34.3 times more Vitamin B3, 12.4 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Frosted Corn Flakes, MALT-O-MEAL:

• 5 ounces of Frozen Chopped Broccoli have 18.7 times more Calcium, 1.5 times more Magnesium, 2.6 times more Potassium, 2 times more Zinc and 30.5 times more Water than Frosted Corn Flakes, MALT-O-MEAL.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 3.2 times more Copper, 14.3 times more Iron, 2 times more Selenium and 18.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frosted Corn Flakes, MALT-O-MEAL contain similar levels of Phosphorus per five ounces.
• 5 ounces of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 7.5 times more Omega 3 and 2.5 times more Fiber than Frosted Corn Flakes, MALT-O-MEAL.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 15 times more Energy, 13.6 times more Omega 6, 18.9 times more Carbohydrate, 29.1 times more Sugars and 1.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Omega 3