Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	0.9% 26kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	69.7% 91g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	64.7% 47g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	5% 1.9g	38g per day for Men 19-50 years
Protein	5% 2.8g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	211% 2.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	202% 32.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	248% 3.23mg	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	16.8% 67μg	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	62.7% 56.4mg	53.8% 48.4mg	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	8.13% 1.22mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	5.6% 56mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	6.44% 0.058mg	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	10% 0.81mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	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	7.14% 50mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	57% 855mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	44% 4.84mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.068% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 100 grams of Frozen Chopped Broccoli have 17.4 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 13.5 times more Vitamin A, 45.7 times more Vitamin B1, 28.5 times more Vitamin B2, 68.6 times more Vitamin B3, 24.8 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 100 grams of Frozen Chopped Broccoli have 11.2 times more Calcium, 4.5 times more Magnesium, 1.4 times more Phosphorus, 3 times more Potassium and 36.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 1.5 times more Copper, 7.2 times more Iron, 2.3 times more Selenium, 35.6 times more Sodium and 10.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 21 times more Omega 3 and 1.6 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 14.8 times more Energy, 19 times more Carbohydrate and 34.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS offer comparable quantities of Protein per 100 grams.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 6 in 100 grams.