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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Cauliflower	Recommended Dietary Allowance
Energy	27.6% 802kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	0.58% 0.099g	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	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	117% 84.5g	5.7% 4.13g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	14% 7.74g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	240% 2163μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	383% 5mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.16mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	418% 5.44mg	26.4% 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	22% 87.3μg	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	98% 88mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	3.97% 0.036mg	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	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	11.4% 0.26mg	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	9.07% 63.5mg	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	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	83.3% 1250mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Boiled Cauliflower 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 Boiled Cauliflower 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 Boiled Cauliflower:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 1090 times more Vitamin A, 34.8 times more Vitamin B1, 48.3 times more Vitamin B2, 64.6 times more Vitamin B3, 15.8 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 18.1 times more Vitamin E than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 44.3 times more Vitamin C and 69 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 Cauliflower provide similar amounts of Vitamin B5 per seven ounces.
• 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 Boiled Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

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

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 7.1 times more Copper, 23.8 times more Iron, 1.7 times more Magnesium, 4.8 times more Manganese, 2.1 times more Phosphorus, 15 times more Selenium, 42 times more Sodium and 35.2 times more Zinc than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 1.9 times more Potassium and 77.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 17.6 times more Energy, 7 times more Fat, 9.1 times more Saturated Fat, 21.9 times more Carbohydrate, 20.5 times more Sugars and 2.1 times more Protein than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 33.4 times more Omega 3 and 2.3 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 Boiled Cauliflower provide inadequate amounts of Energy
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in seven ounces.