Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Boiled Broccoli	Recommended Dietary Allowance
Energy	26.6% 772kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	9.43% 9.15g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.34% 1.08g	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	132% 172g	11% 14.2g	130g per day for Men 19-50 years
Sugars	132% 95g	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	17.2% 6.55g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	12% 6.77g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	106% 955μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	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	253% 3.3mg	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	331% 1324μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44% 39.7mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 264IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	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 ready-to-eat, MALT-O-MEAL, COCO-ROOS	Boiled Broccoli	Recommended Dietary Allowance
Calcium	66% 661mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	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	744% 59.5mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	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	20.4% 143mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	226% 25mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	4.8% 177g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 6.2 times more Vitamin A, 19.8 times more Vitamin B1, 11.5 times more Vitamin B2, 30.1 times more Vitamin B3, 8.3 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Vitamin C, 72.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Boiled Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 8.3 times more Calcium, 5.2 times more Copper, 44.8 times more Iron, 1.3 times more Magnesium, 3.3 times more Selenium, 8.5 times more Sodium and 27.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Boiled and Drained Broccoli have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 11.1 times more Energy, 11.2 times more Fat, 32.5 times more Saturated Fat, 10.6 times more Omega 6, 12.1 times more Carbohydrate, 34.6 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.9 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Boiled and Drained Broccoli have similar amounts of Fiber per 7 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.