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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Broccoli Raab	Recommended Dietary Allowance
Energy	27.6% 802kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	0.34% 0.058g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	117% 84.5g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	5.22% 2g	14% 5.36g	38g per day for Men 19-50 years
Protein	14% 7.74g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	240% 2163μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	383% 5mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.16mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	418% 5.44mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	83.3% 1250mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES versus 7 oz of Broccoli Raab 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, Fruity DYNO-BITES vs Broccoli Raab:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 8.3 times more Vitamin A, 9 times more Vitamin B1, 19.5 times more Vitamin B2, 21.7 times more Vitamin B3, 1.8 times more Vitamin B5, 16 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 20.2 times more Vitamin C, 1.3 times more Vitamin E and 1120 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

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

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 3 times more Copper, 3.6 times more Iron, 1.6 times more Manganese, 9 times more Selenium, 19.1 times more Sodium and 7.8 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 36 times more Calcium, 1.5 times more Magnesium, 2.6 times more Potassium and 77.1 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 Broccoli Raab contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 18.4 times more Energy, 6.4 times more Fat, 7.7 times more Saturated Fat, 31.6 times more Carbohydrate, 112.1 times more Sugars and 1.2 times more Protein than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 37.8 times more Omega 3 and 2.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.