Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.3% 502kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	2.83% 2.75g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.2% 116g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	39% 28.3g	4.07% 2.95g	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	40.7% 15.5g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	23% 13g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	19% 0.25mg	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	258% 1031μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	161% 3.87μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	69.8% 62.8mg	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	8.13% 1.2mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	2.83% 0.026mg	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	522% 41.7mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	8.14% 0.19mg	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	55.3% 387mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	13.6% 464mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	134% 73.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	88% 9.67mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS versus 5 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 16.2 times more Vitamin B1, 14.6 times more Vitamin B2, 22.2 times more Vitamin B3, 5.3 times more Vitamin B6, 16.5 times more Vitamin B9, more Vitamin B12 and 12.3 times more Vitamin E than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain more Vitamin C and 8.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Boiled Cauliflower:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 1.8 times more Calcium, 20.2 times more Copper, 92 times more Iron, 11.1 times more Magnesium, 8.5 times more Phosphorus, 2.3 times more Potassium, 86.7 times more Selenium and 40.1 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 16.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 15.4 times more Energy, 4.3 times more Fat, 13.5 times more Omega 6, 19.9 times more Carbohydrate, 9.6 times more Sugars, 4.7 times more Fiber and 4.9 times more Protein than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 3.7 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6