Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Frozen Broccoli Spears

Weight per 100 calories

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS: 28g
• Frozen Broccoli Spears: 345g

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 12.2 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.55g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.79% 0.013g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	14% 18.4g	130g per day for Men 19-50 years
Sugars	7.8% 5.65g	7% 5.07g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.1% 3.08g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	46.4% 0.6mg	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	51.3% 205μg	81% 324μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	32% 0.77μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	262% 236mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.82% 8.2mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	13.8% 0.12mg	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	104% 8.3mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	6.73% 28.2mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	NA	38.4% 0.88mg	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	11% 77mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.1mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.93mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	0.042% 1.55g	8.44% 312g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Frozen Broccoli Spears:

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 1.6 times more Vitamin B3 and more Vitamin B12 than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 19.2 times more Vitamin E and 773.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 100 calories of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Frozen Broccoli Spears:

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 3.4 times more Iron, 2.2 times more Selenium and 1.6 times more Zinc than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 17.3 times more Calcium, 2 times more Magnesium, 2.6 times more Phosphorus, 9.3 times more Potassium, 11.5 times more Sodium and 201 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Frozen Broccoli Spears contain similar levels of Copper per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 33.9 times more Omega 3, 3.4 times more Fiber and 4.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Frozen Broccoli Spears offer comparable quantities of Energy and Sugars per 100 calories.
• 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 calories.