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

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Broccoli	27%	8%	65%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Broccoli	Recommended Dietary Allowance
Energy	13.4% 389kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.4% 90g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	54% 39.3g	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Broccoli	Recommended Dietary Allowance
Vitamin A	50.4% 454μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	13.5% 0.18mg	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	80.8% 323μg	15.8% 63μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	202% 4.84μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.6% 19.4mg	99% 89.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	21.5% 129IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.09mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Broccoli	Recommended Dietary Allowance
Calcium	0.3% 3mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	5.44% 0.049mg	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	145% 11.6mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	NA	9.13% 0.21mg	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	6.57% 46mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	30% 451mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.081% 3g	2.4% 89.3g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 14.6 times more Vitamin A, 17 times more Vitamin B1, 11.7 times more Vitamin B2, 25.2 times more Vitamin B3, 9.2 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 4.6 times more Vitamin C, 8.7 times more Vitamin E and 508 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

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

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 2.4 times more Copper, 15.9 times more Iron, 2.2 times more Selenium and 13.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 15.7 times more Calcium, 1.8 times more Magnesium, 1.4 times more Phosphorus, 3.9 times more Potassium, 1.7 times more Zinc and 29.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 11.4 times more Energy, 8.6 times more Omega 6, 13.6 times more Carbohydrate, 23.1 times more Sugars and 1.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 4.5 times more Omega 3 and 2.2 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.