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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Cooked Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	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	4.76% 6.2g	138% 179g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	5.22% 2g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	50% 450μg	240% 2163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	383% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	23.3% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	23.4% 234mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	83.3% 1250mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	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

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

• 7 ounces of Cooked Broccoli Raab have 37 times more Vitamin C, 2 times more Vitamin E and 1280 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 4.8 times more Vitamin A, 8.6 times more Vitamin B1, 17.9 times more Vitamin B2, 13.2 times more Vitamin B3, 1.3 times more Vitamin B5, 12.5 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab 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 Broccoli Raab vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 7 ounces of Cooked Broccoli Raab have 39.3 times more Calcium, 1.8 times more Magnesium, 1.2 times more Phosphorus, 4.5 times more Potassium and 76.2 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 1.7 times more Copper, 6 times more Iron, 1.7 times more Manganese, 6.9 times more Selenium, 11.3 times more Sodium and 11.1 times more Zinc than Cooked Broccoli Raab.
• 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 Broccoli Raab have 40.2 times more Omega 3 and 2.8 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 16.2 times more Energy, 6.1 times more Fat, 7.2 times more Saturated Fat, 28.9 times more Carbohydrate and 68.7 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Broccoli Raab 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 Cooked Broccoli Raab as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 6 in seven ounces.