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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	7.3% 9.5g	138% 179g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	9.96% 5.58g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	240% 2163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	383% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	11% 111mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	20% 1.6mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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% 99mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	83.3% 1250mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	108% 12mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 56.4 times more Vitamin C and 405.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 21 times more Vitamin A, 27.5 times more Vitamin B1, 26.1 times more Vitamin B2, 56.4 times more Vitamin B3, 2.1 times more Vitamin B5, 21.1 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have similar amounts of Vitamin E per 7 oz.

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

• Frozen Chopped Broccoli, Unprepared has 18.7 times more Calcium, 2.8 times more Potassium and 76.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 3.4 times more Copper, 9.4 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus, 3.2 times more Selenium, 26.3 times more Sodium and 12.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 21 times more Omega 3 and 3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 15.5 times more Energy, 10.9 times more Fat, 14.5 times more Saturated Fat, 8.2 times more Omega 6, 18.8 times more Carbohydrate, 31.6 times more Sugars and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.