Comparing Nutrients in 7 ounces Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Boiled Broccoli	Recommended Dietary Allowance
Energy	25% 724kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	11% 14.2g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	15% 5.75g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	37% 20.8g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	202% 2.42mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39.2mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	30.5% 0.4mg	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	NA	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Boiled Broccoli	Recommended Dietary Allowance
Calcium	75% 748mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	NA	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	1015% 81.2mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	16.7% 0.38mg	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	31% 216mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	5.43% 185mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.52% 19.2g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Boiled Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry versus 7 oz of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs Boiled Broccoli:

• 7 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 19.4 times more Vitamin B1, 8.7 times more Vitamin B2, 35.8 times more Vitamin B3 and 10 times more Vitamin B6 than Boiled Broccoli.
• While 7 oz of Boiled and Drained Broccoli contain more Vitamin C, more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• 7 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs Boiled Broccoli:

• 7 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 9.4 times more Calcium, 61.1 times more Iron and 1.6 times more Phosphorus than Boiled Broccoli.
• While 7 oz of Boiled and Drained Broccoli contain 1.6 times more Magnesium, 3.2 times more Potassium, 13.7 times more Sodium and 9.2 times more Water than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry and Boiled Broccoli contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 10.4 times more Energy, 10.8 times more Carbohydrate and 4.4 times more Protein than Boiled Broccoli.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry and Boiled Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy