Comparing Nutrients in 100 grams Boiled Broccoli VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Boiled Broccoli	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	1.2% 35kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	69.4% 90g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	54% 39.3g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	50.4% 454μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	124% 1.6mg	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	27% 108μg	80.8% 323μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	202% 4.84μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72% 65mg	21.6% 19.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21.5% 129IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.67% 1.45mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	4% 40mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	13.3% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	NA	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	9.57% 67mg	6.57% 46mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	30% 451mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Frosted Corn Flakes, MALT-O-MEAL:

• Boiled and Drained Broccoli has 3.3 times more Vitamin C, 16.1 times more Vitamin E and 705.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 5.9 times more Vitamin A, 19.2 times more Vitamin B1, 11.1 times more Vitamin B2, 29.2 times more Vitamin B3, 8.1 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.

Comparing minerals per 100 grams for Boiled Broccoli vs Frosted Corn Flakes, MALT-O-MEAL:

• Boiled and Drained Broccoli has 13.3 times more Calcium, 1.8 times more Magnesium, 1.5 times more Phosphorus, 3.6 times more Potassium, 1.9 times more Zinc and 29.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 2 times more Copper, 17.3 times more Iron, 3.4 times more Selenium and 11 times more Sodium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 8.5 times more Omega 3 and 2.8 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 11.1 times more Energy, 8.3 times more Omega 6, 12.6 times more Carbohydrate, 28.3 times more Sugars and 1.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.