Comparing Nutrients in 5 ounces Broccoli VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Broccoli	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	1.66% 48kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	86.6% 113g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	36% 26g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	7.14% 4g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	145% 1.9mg	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	22.3% 89.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	180% 4.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	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	7.37% 1.1mg	6.33% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	522% 41.7mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	13.6% 464mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	87.8% 9.65mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.17% 6.24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Raw Broccoli has more Vitamin C and more Vitamin K than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 15.5 times more Vitamin B1, 8.5 times more Vitamin B2, 22 times more Vitamin B3, 7.6 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Vitamin E per 5 oz.
• Both Raw Broccoli as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• Raw Broccoli has 1.4 times more Calcium, 16.5 times more Sodium and 20.3 times more Water than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 40.3 times more Iron, 3.5 times more Magnesium, 5 times more Phosphorus and 16.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 10.3 times more Energy, 5.2 times more Fat, 3.5 times more Saturated Fat, 12 times more Carbohydrate, 10.8 times more Sugars, 4 times more Fiber and 3.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.