Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Broccoli Raab	Recommended Dietary Allowance
Energy	25.3% 734kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	141% 102g	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	8.57% 6.2g	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	% 16.4g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 70.3g	% 0.22g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	14% 5.36g	38g per day for Men 19-50 years
Protein	20.4% 11.5g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	122% 1101μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	316% 4.1mg	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	368% 1470μg	41% 165μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	552% 13.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61% 54.8mg	44.5% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	50% 300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.85mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.2% 22mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	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	196% 15.7mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	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	63% 441mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.15% 5.48g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS vs Broccoli Raab:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 4.2 times more Vitamin A, 10.7 times more Vitamin B1, 16.8 times more Vitamin B2, 20.6 times more Vitamin B3, 12.1 times more Vitamin B6, 8.9 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin C and more Vitamin D than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.8 times more Vitamin E and 203.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Broccoli Raab provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of 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, GOLDEN PUFFS vs Broccoli Raab:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 7 times more Copper, 3.7 times more Iron, 2.1 times more Magnesium, 2.2 times more Manganese, 3 times more Phosphorus, 27.2 times more Selenium, 6.2 times more Sodium and 9.5 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 9.8 times more Calcium and 33.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Broccoli Raab contain similar levels of Potassium per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS have 16.8 times more Energy, 31.5 times more Carbohydrate, 135.1 times more Sugars, 18.4 times more Fructose and 1.8 times more Protein than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 9.5 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.