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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	26.8% 776kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	4.26% 1.36g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	11% 1.88g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	124% 90g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	99% 889μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	203% 2.64mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	62% 621mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	25.4% 0.58mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	211% 23.3mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 8.6 times more Vitamin A, 21.9 times more Vitamin B1, 13.9 times more Vitamin B2, 33.3 times more Vitamin B3, 11.9 times more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3 times more Vitamin C, 122 times more Vitamin E and 811 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.

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

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 5.6 times more Calcium, 1.7 times more Copper, 34.7 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 3.5 times more Selenium, 18.9 times more Sodium and 24.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Potassium and 36.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 15 times more Energy, 11 times more Fat, 15.6 times more Saturated Fat, 30.5 times more Omega 6, 18 times more Carbohydrate, 33.6 times more Sugars and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.6 times more Omega 3 and 1.4 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.