Comparing Nutrients in 5 ounces Frosted Corn Flakes, MALT-O-MEAL VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	19% 551kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	2.87% 2.1g	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	4.48% 1.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	10.8% 6.02g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	71.5% 644μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.7mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	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	114% 458μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	286% 6.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.6% 27.5mg	63% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.5% 183IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.85% 0.13mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	5.35% 0.048mg	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	206% 16.4mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	NA	13.7% 0.32mg	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	9.3% 65.2mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Frosted Corn Flakes, MALT-O-MEAL VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Frosted Corn Flakes, MALT-O-MEAL versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frosted Corn Flakes, MALT-O-MEAL vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Frosted Corn Flakes, MALT-O-MEAL have 8.9 times more Vitamin A, 22 times more Vitamin B1, 16.9 times more Vitamin B2, 35.2 times more Vitamin B3, 12.4 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.1 times more Vitamin C, 14.7 times more Vitamin E and 440.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 5 ounces of Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Frosted Corn Flakes, MALT-O-MEAL vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Frosted Corn Flakes, MALT-O-MEAL have 3.5 times more Copper, 19 times more Iron, 7.9 times more Selenium and 41 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 11 times more Calcium, 1.7 times more Potassium and 30.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.
• 5 ounces of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frosted Corn Flakes, MALT-O-MEAL have 13.9 times more Energy, 32.4 times more Omega 6, 16.9 times more Carbohydrate, 26.7 times more Sugars and 1.4 times more Protein than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 3 times more Omega 3 and 2.5 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 5 ounces of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Omega 3
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6