Comparing Nutrients in 100 grams Broccoli Raab VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%

Macro Nutrients

	Broccoli Raab	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Energy	0.76% 22kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	7.1% 9.22g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	3% 2.17g	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	16.6% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	20.8% 0.27mg	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	20.8% 83μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.4% 20mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.62mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Recommended Dietary Allowance
Calcium	11% 108mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	NA	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	26.8% 2.14mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	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	10.4% 73mg	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	0.94% 32mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 100 grams of Broccoli Raab have more Vitamin A, more Vitamin C, 6 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 100 g of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 2.2 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt:

• 100 grams of Broccoli Raab have 2.2 times more Calcium, 5.5 times more Magnesium, 4.6 times more Phosphorus, 6.1 times more Potassium, 33 times more Sodium and 3.9 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 100 g of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 2.6 times more Iron than Raw Broccoli Raab.
• Both Broccoli Raab and Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain similar levels of Water per 100 grams.
• 100 grams of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 6.8 times more Fiber and 2.3 times more Protein than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• While 100 g of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt contain 3.2 times more Carbohydrate and 5.7 times more Sugars than Raw Broccoli Raab.
• 100 grams of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt provide inadequate amounts of Fiber
• Both Raw Broccoli Raab as well as Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt provide inadequate amounts of Energy in 100 grams.