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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Broccoli	Recommended Dietary Allowance
Energy	18% 524kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	100% 72.8g	3.32% 2.4g	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	6.1% 4.44g	1.33% 0.96g	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	% 11.7g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 50g	% 0.14g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Broccoli	Recommended Dietary Allowance
Vitamin A	87.4% 787μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	223% 35.7mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	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	263% 1050μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	394% 9.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43.5% 39mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	35.7% 214IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Broccoli	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	46.6% 0.42mg	7.7% 0.069mg	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	140% 11.2mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	13% 0.3mg	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	45% 315mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	70% 38.6μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	3.42% 127g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 17.9 times more Vitamin A, 24.5 times more Vitamin B1, 18.5 times more Vitamin B2, 39.4 times more Vitamin B3, 11.8 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin B5, 3.2 times more Vitamin C, 1.8 times more Vitamin E and 92.4 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 6 times more Copper, 10.8 times more Iron, 2.2 times more Magnesium, 4.1 times more Manganese, 3.4 times more Phosphorus, 10.9 times more Selenium, 6.2 times more Sodium and 17.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.3 times more Calcium, 1.5 times more Potassium and 32.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 10.9 times more Energy, 6.7 times more Omega 6, 13.5 times more Carbohydrate, 30.2 times more Sugars, 4.6 times more Fructose and 2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.2 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Raw Broccoli have similar amounts of Fiber per 5 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.