Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Energy	1% 29kcal	13.7% 397kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	3.54% 3.43g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	8.06% 2.58g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	67.6% 88g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	59.5% 43g	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	7.9% 3g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	86.2% 776μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	132% 1.72mg	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	23.5% 94μg	86.3% 345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	215% 5.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	23% 138IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	18% 0.16mg	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	9% 0.72mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	8.43% 59mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	35.6% 534mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	54% 5.96mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 100 grams of Frozen Broccoli Spears have more Vitamin C, 22.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 13.6 times more Vitamin A, 18.1 times more Vitamin B1, 13 times more Vitamin B2, 37.3 times more Vitamin B3, 9.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 100 grams of Frozen Broccoli Spears have 2.4 times more Calcium, 1.4 times more Potassium and 30.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 4.5 times more Copper, 8.6 times more Iron, 1.8 times more Magnesium, 4.6 times more Selenium, 31.4 times more Sodium and 17.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain similar levels of Phosphorus per 100 grams.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 5 times more Omega 3 and 2.7 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 13.7 times more Energy, 10.1 times more Fat, 49.6 times more Saturated Fat, 16.4 times more Carbohydrate, 29.4 times more Sugars and 1.4 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Omega 6 in 100 grams.