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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Broccoli Raab	Recommended Dietary Allowance
Energy	19.7% 573kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.47g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.24% 0.041g	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	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	10% 3.83g	38g per day for Men 19-50 years
Protein	9.87% 5.53g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	172% 1545μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	274% 3.56mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	235% 37.6mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	6.6% 0.06mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	24.3% 0.56mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	23% 12.8μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	77% 8.5mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.55% 131g	3700g per day for Men 19-50 years

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

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 8.3 times more Vitamin A, 9 times more Vitamin B1, 19.5 times more Vitamin B2, 21.7 times more Vitamin B3, 1.8 times more Vitamin B5, 16 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 20.2 times more Vitamin C, 1.3 times more Vitamin E and 1120 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 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 Broccoli Raab:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 3 times more Copper, 3.6 times more Iron, 1.6 times more Manganese, 9 times more Selenium, 19.1 times more Sodium and 7.8 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 36 times more Calcium, 1.5 times more Magnesium, 2.6 times more Potassium and 77.1 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 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
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 18.4 times more Energy, 6.4 times more Fat, 7.7 times more Saturated Fat, 31.6 times more Carbohydrate, 112.1 times more Sugars and 1.2 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 37.8 times more Omega 3 and 2.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.