Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Cereals, MALT-O-MEAL, original, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%

Macro Nutrients

	Frozen Broccoli Spears	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Energy	1.4% 41kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	1.9% 0.32g	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	84.2% 109g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0% 0g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	79.6% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	127% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	123% 1.6mg	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	33.3% 133μg	404% 1616μg	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	108% 97mg	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	12.8% 1.9mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals, MALT-O-MEAL, original, plain, dry	Recommended Dietary Allowance
Calcium	5.8% 58mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	16.5% 0.15mg	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	12.8% 1.02mg	547% 43.7mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	31.8% 223mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	64% 35.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals, MALT-O-MEAL, original, plain, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Cereals, MALT-O-MEAL, original, plain, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Cereals, MALT-O-MEAL, original, plain, dry:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, more Vitamin C, 12.3 times more Vitamin E and 1014 times more Vitamin K than Cereals, MALT-O-MEAL, original, plain, dry.
• While 5 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 14.9 times more Vitamin B1, 6.4 times more Vitamin B2, 30.9 times more Vitamin B3, 6.5 times more Vitamin B6 and 12.1 times more Vitamin B9 than Frozen Broccoli Spears.
• 5 ounces of Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Cereals, MALT-O-MEAL, original, plain, dry:

• 5 ounces of Frozen Broccoli Spears have 2.5 times more Potassium and 8.7 times more Water than Cereals, MALT-O-MEAL, original, plain, dry.
• While 5 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 7 times more Calcium, 2.9 times more Copper, 42.9 times more Iron, 2.7 times more Phosphorus, 13.1 times more Selenium and 1.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals, MALT-O-MEAL, original, plain, dry contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 5.4 times more Omega 3, more Sugars and 1.4 times more Fiber than Cereals, MALT-O-MEAL, original, plain, dry.
• While 5 oz of Cereals, MALT-O-MEAL, original, plain, dry contain 12.6 times more Energy, 14.4 times more Carbohydrate and 3.9 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 5 ounces of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 6 in five ounces.