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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	19.7% 573kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.47g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	18% 0.28g	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	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.87% 5.53g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	172% 1545μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	274% 3.56mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	235% 37.6mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	12% 0.11mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	23.4% 0.54mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	23% 12.8μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES versus 5 oz of Cooked Broccoli Raab 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, Fruity DYNO-BITES vs Cooked Broccoli Raab:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 4.8 times more Vitamin A, 8.6 times more Vitamin B1, 17.9 times more Vitamin B2, 13.2 times more Vitamin B3, 1.3 times more Vitamin B5, 12.5 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 37 times more Vitamin C, 2 times more Vitamin E and 1280 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 1.7 times more Copper, 6 times more Iron, 1.7 times more Manganese, 6.9 times more Selenium, 11.3 times more Sodium and 11.1 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 39.3 times more Calcium, 1.8 times more Magnesium, 4.5 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 Cooked Broccoli Raab contain similar levels of Phosphorus per five ounces.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 16.2 times more Energy, 6.1 times more Fat, 7.2 times more Saturated Fat, 28.9 times more Carbohydrate and 68.7 times more Sugars than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 40.2 times more Omega 3 and 2.8 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 and Cooked Broccoli Raab offer comparable quantities of Protein per five ounces.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.