Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	1% 29kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	1.93% 0.33g	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	69% 89.7g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	71% 51.3g	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	NA	4.3% 3.13g	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	% 8.25g	g per day for Men 19-50 years
Sucrose	NA	% 35.4g	g per day for Men 19-50 years
Fiber	7.9% 3g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	61.7% 555μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	159% 2.07mg	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	185% 741μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	278% 6.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	30.7% 27.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25% 151IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	33% 0.3mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	37% 0.85mg	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	31.7% 222mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	49.5% 27μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.075% 2.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS 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, GOLDEN PUFFS 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, GOLDEN PUFFS:

• 100 grams of Frozen Broccoli Spears have 2.5 times more Vitamin C, 3.1 times more Vitamin E and 92.2 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 9.7 times more Vitamin A, 24.2 times more Vitamin B1, 19 times more Vitamin B2, 54.5 times more Vitamin B3, 1.3 times more Vitamin B5, 11.8 times more Vitamin B6, 7.9 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, GOLDEN PUFFS have insufficient amounts of Vitamin K

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

• 100 grams of Frozen Broccoli Spears have 3.7 times more Calcium, 1.2 times more Potassium and 32.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 8.2 times more Copper, 11 times more Iron, 2.9 times more Magnesium, 3.3 times more Manganese, 3.8 times more Phosphorus, 14.3 times more Selenium, 12 times more Sodium and 21.5 times more Zinc than Frozen Broccoli Spears.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 6.3 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 12.8 times more Energy, 16.8 times more Carbohydrate, 34.9 times more Sugars and 1.9 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 6 in 100 grams.