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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	27.6% 802kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	117% 84.5g	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	5.22% 2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	14% 7.74g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	240% 2163μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	383% 5mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.16mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	418% 5.44mg	20% 0.26mg	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	246% 984μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	571% 13.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	64.5% 387IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.52mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	7.5% 0.067mg	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	189% 15mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	19.2% 0.44mg	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	19% 133mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	83.3% 1250mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Cooked Chopped Frozen Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 21.4 times more Vitamin A, 26.5 times more Vitamin B1, 31 times more Vitamin B2, 57.9 times more Vitamin B3, 2.1 times more Vitamin B5, 21.1 times more Vitamin B6, 8.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 40.1 times more Vitamin C and 440.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin E per 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Cooked Chopped Frozen Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 3.8 times more Copper, 12.5 times more Iron, 2.8 times more Manganese, 1.4 times more Phosphorus, 12.9 times more Selenium, 57.3 times more Sodium and 21.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 11 times more Calcium, 1.9 times more Potassium and 75.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 14.4 times more Energy, 26.3 times more Fat, 35.6 times more Saturated Fat, 19.5 times more Omega 6, 16.8 times more Carbohydrate, 29 times more Sugars and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.4 times more Omega 3 and 3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.