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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Frozen Broccoli Spears	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	1% 29kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	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	4.1% 5.35g	69.4% 90g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	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	3.16% 1.2g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	50.4% 454μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	101% 16mg	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	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	23.5% 94μg	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	76% 68.3mg	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% 1.35mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	13.3% 0.12mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.86% 12mg	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	6.57% 46mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	30% 451mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.2% 0.24mg	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 Frosted Corn Flakes, MALT-O-MEAL per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Frosted Corn Flakes, MALT-O-MEAL to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Frozen Broccoli Spears have 3.5 times more Vitamin C, 15 times more Vitamin E and 507 times more Vitamin K than Frosted Corn Flakes, MALT-O-MEAL.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 8 times more Vitamin A, 16.8 times more Vitamin B1, 12 times more Vitamin B2, 34.9 times more Vitamin B3, 9.2 times more Vitamin B6, 3.4 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 Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin E and Vitamin K

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

• 100 grams of Frozen Broccoli Spears have 13.7 times more Calcium, 1.3 times more Magnesium, 1.3 times more Phosphorus, 3 times more Potassium, 1.4 times more Zinc and 30.2 times more Water than Frosted Corn Flakes, MALT-O-MEAL.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 3.3 times more Copper, 16.1 times more Iron, 2.9 times more Selenium and 26.5 times more Sodium than Frozen Broccoli Spears.
• 100 grams of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 8.9 times more Omega 3 and 2.5 times more Fiber than Frosted Corn Flakes, MALT-O-MEAL.
• While 100 g of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 13.4 times more Energy, 11.4 times more Omega 6, 16.9 times more Carbohydrate, 26.7 times more Sugars and 1.4 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 100 grams of Frosted Corn Flakes, MALT-O-MEAL provide inadequate amounts of Omega 3