Comparing Nutrients in 7 ounces Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	132% 171g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	21.4% 15.5g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	10% 5.6g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	100% 903μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	195% 2.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	231% 3mg	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	31.3% 125μg	600% 2401μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	376% 9.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	197% 177mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	40% 240IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	9.33% 93mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	53.4% 0.48mg	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	18% 1.45mg	676% 54mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	18.7% 131mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	122% 1834mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	205% 22.5mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli versus 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 7 ounces of Broccoli have 4.9 times more Vitamin C, more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 14.7 times more Vitamin A, 15.9 times more Vitamin B1, 10.9 times more Vitamin B2, 23.7 times more Vitamin B3, 8.6 times more Vitamin B6, 19.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• 7 ounces of Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 7 ounces of Broccoli have 6.7 times more Calcium, 2.8 times more Potassium and 26.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 4.9 times more Copper, 37.4 times more Iron, 1.8 times more Phosphorus, 28 times more Sodium and 27.7 times more Zinc than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli have 6.5 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 10.2 times more Energy, 13 times more Carbohydrate, 4.6 times more Sugars and 2.2 times more Protein than Raw Broccoli.
• 7 ounces of Broccoli provide inadequate amounts of Energy
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber