Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Frozen Chopped Broccoli

Weight per 100 calories

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES: 25g
• Frozen Chopped Broccoli: 385g

Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 15.5 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.077% 0.001g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0.085% 0.25mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	14% 18.4g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.65% 0.25g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	1.72% 0.97g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	30% 270μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	38.5% 0.5mg	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	30.7% 123μg	64.4% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	71% 1.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.28% 0.25mg	241% 217mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.04% 48.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.31mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.041% 0.05μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0.074% 0.74mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	3.52% 0.032mg	16.2% 0.15mg	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	23.6% 1.9mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	0.88% 3.7mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	49% 1.13mg	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	2.37% 16.6mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	0.55% 19mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	4.05% 2.23μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	10.4% 156mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 1.3 times more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 1.4 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.4 times more Vitamin B5, 2.1 times more Vitamin B9, 876.4 times more Vitamin C, 14.9 times more Vitamin E and 6300.8 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.

Comparing minerals per 100 calories for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Frozen Chopped Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 1.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 290.1 times more Calcium, 4.6 times more Copper, 1.7 times more Iron, 18.6 times more Magnesium, 7.2 times more Manganese, 11.6 times more Phosphorus, 43.3 times more Potassium, 4.8 times more Selenium and 1184.3 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 Frozen Chopped Broccoli, Unprepared have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 1.2 times more Carbohydrate and 2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Fat, 326.3 times more Omega 3, 46.6 times more Fiber and 11.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.