Comparing Nutrients in 100 grams Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Energy	1.17% 34kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	67% 87.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	61.5% 44.6g	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	8.05% 4.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	116% 1.5mg	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	15.8% 63μg	152% 606μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	190% 4.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.2mg	20.2% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20% 121IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Calcium	4.7% 47mg	30.3% 303mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	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	9.13% 0.73mg	341% 27.3mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	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	9.43% 66mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	NA	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	30.3% 454mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	102% 11.2mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.068% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS:

• Raw Broccoli has 4.9 times more Vitamin C, 26 times more Vitamin E and 1016 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 15.9 times more Vitamin B1, 10.9 times more Vitamin B2, 23.7 times more Vitamin B3, 8.6 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.

Comparing minerals per 100 grams for Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS:

• Raw Broccoli has 3.3 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 6.4 times more Calcium, 37.4 times more Iron, 13.8 times more Sodium and 27.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have similar amounts of Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contain 11.5 times more Energy, 7.3 times more Fat, 6.4 times more Saturated Fat, 13.1 times more Carbohydrate, 26.2 times more Sugars and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have similar amounts of Fiber per 100 g.
• Both Raw Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.