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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	12.8% 370kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	0.076% 0.013g	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	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	71% 51.3g	2.03% 1.47g	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	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	% 8.25g	NA	g per day for Men 19-50 years
Sucrose	% 35.4g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	10.3% 5.77g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	61.7% 555μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.34% 0.32mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	10% 0.13mg	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	14% 56μg	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	44.6% 40mg	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	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	3.78% 0.034mg	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	99% 7.9mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	9.7% 0.22mg	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	7% 49mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.075% 2.76g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cooked Chopped Frozen Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS versus 100 g of Cooked Chopped Frozen Broccoli 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, GOLDEN PUFFS vs Cooked Chopped Frozen Broccoli:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 10.9 times more Vitamin A, 31.6 times more Vitamin B1, 26.8 times more Vitamin B2, 54.9 times more Vitamin B3, 15.9 times more Vitamin B6, 13.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 1.5 times more Vitamin C, 3.1 times more Vitamin E and 80.1 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K
• 100 grams of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D

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

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 8.7 times more Copper, 13 times more Iron, 3.5 times more Magnesium, 3.8 times more Manganese, 4.5 times more Phosphorus, 1.4 times more Potassium, 38.9 times more Selenium, 18.5 times more Sodium and 26.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 3 times more Calcium and 32.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 13.2 times more Energy, 16.8 times more Carbohydrate, 34.9 times more Sugars and 1.9 times more Protein than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 2.1 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 100 grams.