Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.7% 573kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.47g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	9.87% 5.53g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	172% 1545μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	274% 3.56mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	235% 37.6mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	14% 0.18mg	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	176% 703μg	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	408% 9.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.57% 1.4mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	46% 276IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	6% 0.054mg	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	135% 11mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	18% 0.42mg	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	13.6% 95mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	23% 12.8μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 21 times more Vitamin A, 27.5 times more Vitamin B1, 26.1 times more Vitamin B2, 56.4 times more Vitamin B3, 2.1 times more Vitamin B5, 21.1 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 56.4 times more Vitamin C and 405.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 3.4 times more Copper, 9.4 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus, 3.2 times more Selenium, 26.3 times more Sodium and 12.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 18.7 times more Calcium, 2.8 times more Potassium and 76.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 15.5 times more Energy, 10.9 times more Fat, 14.5 times more Saturated Fat, 8.2 times more Omega 6, 18.8 times more Carbohydrate, 31.6 times more Sugars and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 21 times more Omega 3 and 3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.