Comparing Nutrients in 7 ounces Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	26.8% 776kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	4.26% 1.36g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	11% 1.88g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	124% 90g	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	11.5% 4.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	99% 889μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	203% 2.64mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	237% 3.08mg	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	310% 1240μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	388% 9.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.5% 37.3mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	41.3% 248IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	62% 621mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	698% 56mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	22% 155mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	211% 23.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES versus 7 oz of Cooked Chopped Frozen Broccoli 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, TOOTIE FRUITIES vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 8.8 times more Vitamin A, 21.1 times more Vitamin B1, 16.4 times more Vitamin B2, 34.1 times more Vitamin B3, 11.9 times more Vitamin B6, 11.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2.1 times more Vitamin C, 132 times more Vitamin E and 881 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 9.5 times more Calcium, 1.9 times more Copper, 46.1 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 14.1 times more Selenium, 41.2 times more Sodium and 41.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.4 times more Potassium and 36.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 14 times more Energy, 26.7 times more Fat, 38.2 times more Saturated Fat, 72.8 times more Omega 6, 16.1 times more Carbohydrate, 30.8 times more Sugars and 1.5 times more Protein than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.4 times more Omega 3 and 1.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES provide inadequate amounts of Omega 3
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6