Comparing Nutrients in 100 grams Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Boiled Broccoli	Recommended Dietary Allowance
Energy	13.7% 396kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.6% 86.6g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	9.22% 83μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	15.4% 0.2mg	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	167% 667μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	72% 65mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22% 133IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.3% 33mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	375% 30mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	NA	8.43% 0.19mg	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	10.7% 75mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	42% 633mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.068% 2.5g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Boiled Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 19.8 times more Vitamin B1, 11.5 times more Vitamin B2, 30.1 times more Vitamin B3, 8.3 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Vitamin C, 2.9 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH and Boiled and Drained Broccoli have similar amounts of Vitamin A per 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Boiled Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 2 times more Copper, 44.8 times more Iron, 5 times more Selenium, 15.4 times more Sodium and 27.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Magnesium, 2.7 times more Potassium and 35.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH and Boiled and Drained Broccoli have similar amounts of Calcium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 11.3 times more Energy, 10.2 times more Fat, 15.4 times more Saturated Fat, 18.6 times more Omega 6, 12.1 times more Carbohydrate, 30 times more Sugars and 1.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.7 times more Omega 3 and 1.8 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.