Comparing Nutrients in 7 ounces Frosted Corn Flakes, MALT-O-MEAL VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	26.6% 772kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	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	138% 179g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	107% 78g	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	6.27% 2.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	15% 8.43g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	100% 901μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.7mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	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	246% 3.2mg	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	160% 641μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	400% 9.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.8% 38.5mg	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	42.7% 256IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	288% 23mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	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	13% 91mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Frosted Corn Flakes, MALT-O-MEAL VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Frosted Corn Flakes, MALT-O-MEAL versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frosted Corn Flakes, MALT-O-MEAL vs Frozen Chopped Broccoli:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 8.7 times more Vitamin A, 22.8 times more Vitamin B1, 14.3 times more Vitamin B2, 34.3 times more Vitamin B3, 12.4 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.9 times more Vitamin C, 13.6 times more Vitamin E and 405.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Frosted Corn Flakes, MALT-O-MEAL vs Frozen Chopped Broccoli:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 3.2 times more Copper, 14.3 times more Iron, 2 times more Selenium and 18.8 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 18.7 times more Calcium, 1.5 times more Magnesium, 2.6 times more Potassium, 2 times more Zinc and 30.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Frozen Chopped Broccoli contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 15 times more Energy, 13.6 times more Omega 6, 18.9 times more Carbohydrate, 29.1 times more Sugars and 1.5 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 7.5 times more Omega 3 and 2.5 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Omega 3
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6