Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Frosted Corn Flakes, MALT-O-MEAL

Weight per 100 calories

Frozen Chopped Broccoli

385g

Frosted Corn Flakes, MALT-O-MEAL

25.7g

Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 15 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Frosted Corn Flakes, MALT-O-MEAL

94%

100 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Frosted Corn Flakes, MALT-O-MEAL

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.15%1.1g

Fat

0.23%0.22g

1.1 gvs0.22 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.53%0.17g

Saturated Fat

0.086%0.028g

0.17 gvs0.028 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25.2%0.4g

Omega 3

0.22%0.004g

0.4 gvs0.004 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.7%0.12g

Omega 6

0.64%0.11g

0.12 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18.4g

Carbohydrate

18%23g

18.4 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.16%5.2g

Sugars

14%10g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.2 gvs10 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.4%3.2g

Fructose

≤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]

3.2 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.9g

Glucose

2.9 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.4%11.5g

Fiber

0.81%0.31g

11.5 gvs0.31 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.3%11g

Protein

1.95%1.1g

11 gvs1.1 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Chopped Broccolivs Frosted Corn Flakes, MALT-O-MEAL

22.2%200μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

200 μgvs117 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.2mg

Vitamin B1

26%0.31mg

Thiamine

0.2 mgvs0.31 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.4%0.37mg

Vitamin B2

27%0.35mg

Riboflavin

0.37 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg

Vitamin B3

26%4.14mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs4.14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.5%1.07mg

Vitamin B5

Pantothenic acid

1.07 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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38.5%0.5mg

Vitamin B6

32%0.41mg

Pyridoxine

0.5 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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64.4%258μg

Vitamin B9

20.8%83μg

Folates and Folic Acid

258 μgvs83 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

52%1.24μg

Cobalamin

0 μgvs1.24 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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241%217mg

Vitamin C

5.54%5mg

Ascorbic acid

217 mgvs5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

5.53%33IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs33 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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31.3%4.7mg

Vitamin E

0.15%0.023mg

Tocopherols and Tocotrienols

4.7 mgvs0.023 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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260%312μg

Vitamin K

0.043%0.051μg

Phytomenadione or phylloquinone

312 μgvs0.051 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Chopped Broccolivs Frosted Corn Flakes, MALT-O-MEAL

21.5%215mg

Calcium

0.077%0.77mg

215 mgvs0.77 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.2%0.15mg

Copper

3.43%0.031mg

0.15 mgvs0.031 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39%3.1mg

Iron

37.3%3mg

3.1 mgvs3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.5%69.2mg

Magnesium

0.73%3.1mg

69.2 mgvs3.1 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg

Manganese

1.13 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27.5%192mg

Phosphorus

1.7%12mg

192 mgvs12 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24%815mg

Potassium

0.62%21mg

815 mgvs21 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19.6%10.8μg

Selenium

2.57%1.4μg

10.8 μgvs1.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.15%92mg

Sodium

7.73%116mg

92 mgvs116 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.8%1.85mg

Zinc

0.56%0.062mg

1.85 mgvs0.062 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.5%352g

Water

0.021%0.77g

352 gvs0.77 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Frozen Chopped Broccoli, Unprepared has 1.7 times more Vitamin A, 1.2 times more Vitamin B6, 3.1 times more Vitamin B9, 43.5 times more Vitamin C, 202.8 times more Vitamin E and 6066.9 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.5 times more Vitamin B1, 2.3 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Vitamin B2 per 100 kcal.

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

Frozen Chopped Broccoli, Unprepared has 279.3 times more Calcium, 4.7 times more Copper, 22.4 times more Magnesium, 16.3 times more Phosphorus, 38.7 times more Potassium, 7.6 times more Selenium, 29.9 times more Zinc and 456.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Chopped Broccoli, Unprepared has 5 times more Fat, 112.2 times more Omega 3, 37.4 times more Fiber and 9.9 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.3 times more Carbohydrate and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy per 100 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliFrosted Corn Flakes, MALT-O-MEALVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryFrosted Corn Flakes, MALT-O-MEALVS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Compare Foods

Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Frosted Corn Flakes, MALT-O-MEAL

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: