Comparing Nutrients in 5 ounces Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	1.66% 48kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.28% 0.22g	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	99% 128g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	92% 66.5g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	7.14% 4g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	110% 992μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	286% 3.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	299% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	286% 45.7mg	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	352% 4.58mg	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	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	140% 126mg	76.2% 68.6mg	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	7.37% 1.1mg	0.66% 0.099mg	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, CORN BURSTS	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	9.13% 0.082mg	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	103% 8.22mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	1.35% 5.67mg	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	80.8% 1212mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	62.4% 6.86mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS per 5 oz

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

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

• 5 ounces of Broccoli have 1.8 times more Vitamin C, 11.1 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 22.6 times more Vitamin A, 34.1 times more Vitamin B1, 23.4 times more Vitamin B2, 50.5 times more Vitamin B3, 18.5 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• 5 ounces of Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 5 ounces of Broccoli have 9.4 times more Calcium, 5.3 times more Magnesium, 1.8 times more Phosphorus, 4.5 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 7.9 times more Iron, 2.6 times more Selenium, 25.9 times more Sodium and 11.8 times more Zinc than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain similar levels of Copper per five ounces.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli have 12.6 times more Omega 3 and 1.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 11.3 times more Energy, 13.6 times more Carbohydrate and 27.6 times more Sugars than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS offer comparable quantities of Protein per five ounces.
• 5 ounces of Broccoli provide inadequate amounts of Energy
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3
• Both Raw Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 6 in five ounces.