Comparing Nutrients in 100 grams Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	14% 404kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	3.25% 3.15g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	58.8% 42.6g	0.86% 0.62g	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	0.33% 0.24g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.15g	g per day for Men 19-50 years
Fiber	2.63% 1g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	121% 1090μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.74mg	17% 0.22mg	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	124% 496μg	17.8% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	288% 6.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	41% 37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	32.5% 195IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	0.3% 3mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	14.2% 0.13mg	8.33% 0.075mg	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	95% 7.62mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	16.5% 0.38mg	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	9.57% 67mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	42% 630mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Cooked Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES versus 100 g of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Cooked Broccoli Raab:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 4.8 times more Vitamin A, 8.6 times more Vitamin B1, 17.9 times more Vitamin B2, 13.2 times more Vitamin B3, 1.3 times more Vitamin B5, 12.5 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 37 times more Vitamin C, 2 times more Vitamin E and 1280 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 100 grams for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Cooked Broccoli Raab:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 1.7 times more Copper, 6 times more Iron, 1.7 times more Manganese, 6.9 times more Selenium, 11.3 times more Sodium and 11.1 times more Zinc than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 39.3 times more Calcium, 1.8 times more Magnesium, 4.5 times more Potassium and 76.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Cooked Broccoli Raab contain similar levels of Phosphorus per 100 grams.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 16.2 times more Energy, 6.1 times more Fat, 7.2 times more Saturated Fat, 28.9 times more Carbohydrate and 68.7 times more Sugars than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 40.2 times more Omega 3 and 2.8 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Cooked Broccoli Raab offer comparable quantities of Protein per 100 grams.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 100 grams.