Comparing Nutrients in 100 grams Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Broccoli	Recommended Dietary Allowance
Energy	12.8% 370kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	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	69% 89.7g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	71% 51.3g	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	4.3% 3.13g	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	% 8.25g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 35.4g	% 0.08g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	10.3% 5.77g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	61.7% 555μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.34% 0.32mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	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	185% 741μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	278% 6.67μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.7% 27.6mg	72% 65mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	25% 151IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.87% 0.43mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.1% 11mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	99% 7.9mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	31.7% 222mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.075% 2.76g	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, GOLDEN PUFFS vs Boiled Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 7.2 times more Vitamin A, 27.6 times more Vitamin B1, 17.6 times more Vitamin B2, 45.5 times more Vitamin B3, 10.3 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Vitamin B5, 2.4 times more Vitamin C, 3.4 times more Vitamin E and 128.3 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparing minerals per 100 grams for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Boiled Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 4.9 times more Copper, 11.8 times more Iron, 2.2 times more Magnesium, 4.4 times more Manganese, 3.3 times more Phosphorus, 17 times more Selenium, 5 times more Sodium and 16.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 1.4 times more Potassium and 32.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 10.6 times more Energy, 6.4 times more Omega 6, 12.5 times more Carbohydrate, 36.9 times more Sugars, 4.2 times more Fructose and 2.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6 times more Omega 3 and 1.3 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.