Comparing Nutrients in 100 calories Broccoli VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Weight per 100 calories

• Broccoli: 294g
• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice: 29g

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 10.2 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 100 calories - Broccoli or Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0% 0g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	19.2% 25g	130g per day for Men 19-50 years
Sugars	6.9% 5g	3.1% 2.26g	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	2.76% 2g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	0.3% 0.12g	38g per day for Men 19-50 years
Protein	15% 8.3g	3.13% 1.75g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	10% 91μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	27.3% 4.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	33.6% 0.44mg	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	46.3% 185μg	87.4% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	54.8% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	292% 262mg	5.84% 5.26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.83% 35IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	14% 138mg	0.2% 2.02mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	7.77% 0.07mg	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	27% 2.15mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	1.65% 6.94mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	27.7% 194mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	0.97% 33mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	NA	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	18% 267mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.027% 0.98g	3700g per day for Men 19-50 years

Broccoli VS Cereals Ready-to-eat, MALT-O-MEAL, Crispy Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Broccoli or Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice?

Lets compare vitamin content per 100 calories of Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 100 calories of Broccoli have 49.9 times more Vitamin C, more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 1.4 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B3, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide similar amounts of Vitamin B2 and Vitamin B6 per 100 calories.
• 100 calories of Broccoli have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 100 calories for Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 100 calories of Broccoli have 68.3 times more Calcium, 2.1 times more Copper, 8.9 times more Magnesium, 5.6 times more Phosphorus, 28.2 times more Potassium and 267.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 3.7 times more Iron, 2.8 times more Sodium and 2.7 times more Zinc than Raw Broccoli.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Broccoli have 2.2 times more Sugars, 66.1 times more Fiber and 4.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 100 kcal of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 1.3 times more Carbohydrate than Raw Broccoli.
• Both Broccoli and Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice offer comparable quantities of Energy per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber