Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	138% 179g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	117% 84.5g	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	15.7% 5.95g	5.22% 2g	38g per day for Men 19-50 years
Protein	11% 6.15g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	240% 2163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	383% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	23.3% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	418% 5.44mg	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	27.8% 111μg	246% 984μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	571% 13.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	64.5% 387IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	28.2% 0.25mg	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	15% 1.2mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	54.4% 1.25mg	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	14% 97mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	83.3% 1250mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	108% 12mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 7 ounces of Cooked Chopped Frozen Broccoli have 40.1 times more Vitamin C and 440.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 21.4 times more Vitamin A, 26.5 times more Vitamin B1, 31 times more Vitamin B2, 57.9 times more Vitamin B3, 2.1 times more Vitamin B5, 21.1 times more Vitamin B6, 8.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 7 ounces of Cooked Chopped Frozen Broccoli have 11 times more Calcium, 1.9 times more Potassium and 75.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 3.8 times more Copper, 12.5 times more Iron, 2.8 times more Manganese, 1.4 times more Phosphorus, 12.9 times more Selenium, 57.3 times more Sodium and 21.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 8.4 times more Omega 3 and 3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 14.4 times more Energy, 26.3 times more Fat, 35.6 times more Saturated Fat, 16.8 times more Carbohydrate, 29 times more Sugars and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 6 in seven ounces.