Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	24.2% 703kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	7.88% 1.34g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	4.02% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	32.2% 18g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	26.7% 0.35mg	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	361% 1443μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	226% 5.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	151% 136mg	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	11.4% 1.7mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	80.3% 0.72mg	7.94% 0.071mg	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	731% 58.4mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	77.4% 542mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.29% 11g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Frozen Broccoli Spears per 7 oz

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

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Frozen Broccoli Spears:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 9.4 times more Vitamin B1, 6.7 times more Vitamin B2, 19.7 times more Vitamin B3, 5.2 times more Vitamin B6, 7.7 times more Vitamin B9 and more Vitamin B12 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 63.4 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Frozen Broccoli Spears:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 10.1 times more Copper, 40.9 times more Iron, 6.3 times more Magnesium, 4.6 times more Phosphorus, 1.3 times more Potassium, 27.4 times more Selenium and 20.1 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.4 times more Calcium and 16.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 12.2 times more Energy, 5.7 times more Fat, 18.2 times more Omega 6, 15.3 times more Carbohydrate, 13.6 times more Sugars, 3.6 times more Fiber and 3 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.8 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6