Comparing Nutrients in 100 calories Frosted Corn Flakes, MALT-O-MEAL VS Boiled Broccoli

Weight per 100 calories

• Frosted Corn Flakes, MALT-O-MEAL: 25.7g
• Boiled Broccoli: 286g

Frosted Corn Flakes, MALT-O-MEAL have 11.1 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Frosted Corn Flakes, MALT-O-MEAL or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.086% 0.028g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.22% 0.004g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	14% 10g	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	0.81% 0.31g	25% 9.43g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	13% 117μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	44% 0.57mg	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	20.8% 83μg	77% 309μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	52% 1.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	206% 185mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.53% 33IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.15% 0.023mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.043% 0.051μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.077% 0.77mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	3.43% 0.031mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	37.3% 3mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	0.73% 3.1mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	24% 0.55mg	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	1.7% 12mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	2.57% 1.4μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	7.73% 116mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	0.56% 0.062mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.021% 0.77g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frosted Corn Flakes, MALT-O-MEAL vs Boiled Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.7 times more Vitamin B1, 2.6 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Vitamin A, 1.4 times more Vitamin B6, 3.7 times more Vitamin B9, 37.2 times more Vitamin C, 179.1 times more Vitamin E and 7841.1 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 100 kcal.

Comparing minerals per 100 calories for Frosted Corn Flakes, MALT-O-MEAL vs Boiled Broccoli:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.6 times more Iron than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 148.2 times more Calcium, 5.6 times more Copper, 19.5 times more Magnesium, 16.2 times more Phosphorus, 39.7 times more Potassium, 3.2 times more Selenium, 20.8 times more Zinc and 330.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Boiled and Drained Broccoli have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 2.5 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.2 times more Fat, 94.5 times more Omega 3, 30.6 times more Fiber and 6.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.