Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Crispy RiceVS Broccoli

Weight per 100 calories

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

29g

Broccoli

294g

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 10.2 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

91%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, Crispy Ricevs Broccoli

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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0.33%0.32g

Fat

1.12%1.1g

0.32 gvs1.1 g

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

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0%0g

Saturated Fat

1.05%0.34g

0 gvs0.34 g

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

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Omega 3

11.6%0.19g

NA gvs0.19 g

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

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Omega 6

0.85%0.14g

NA gvs0.14 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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19.2%25g

Carbohydrate

15%19.5g

25 gvs19.5 g

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

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3.1%2.26g

Sugars

6.9%5g

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

2.26 gvs5 g

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

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Fructose

2.76%2g

≤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]

NA gvs2 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%0.29g

NA gvs0.29 g

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

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0.3%0.12g

Fiber

20%7.65g

0.12 gvs7.65 g

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

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3.13%1.75g

Protein

15%8.3g

1.75 gvs8.3 g

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

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Vitamins

Cereals ready-to-eat, MALT-O-MEAL, Crispy Ricevs Broccoli

14.6%132μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

132 μgvs91 μg

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

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27.2%0.33mg

Vitamin B1

17.4%0.21mg

Thiamine

0.33 mgvs0.21 mg

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

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28.5%0.37mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.37 mgvs0.34 mg

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

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27.3%4.38mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

4.38 mgvs1.88 mg

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

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Vitamin B5

33.7%1.7mg

Pantothenic acid

NA mgvs1.7 mg

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

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33.6%0.44mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.44 mgvs0.51 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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87.4%350μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

350 μgvs185 μg

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

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54.8%1.3μg

Vitamin B12

0%0μg

Cobalamin

1.3 μgvs0 μg

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

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5.84%5.26mg

Vitamin C

292%262mg

Ascorbic acid

5.26 mgvs262 mg

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

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5.83%35IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

35 IUvs0 IU

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

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0%0mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0 mgvs2.3 mg

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

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0%0μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

0 μgvs299 μg

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

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Minerals

Cereals ready-to-eat, MALT-O-MEAL, Crispy Ricevs Broccoli

0.2%2.02mg

Calcium

14%138mg

2.02 mgvs138 mg

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

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7.77%0.07mg

Copper

16%0.14mg

0.07 mgvs0.14 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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99%7.9mg

Iron

27%2.15mg

7.9 mgvs2.15 mg

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

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1.65%6.94mg

Magnesium

14.7%61.8mg

6.94 mgvs61.8 mg

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

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Manganese

27%0.62mg

NA mgvs0.62 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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5%35mg

Phosphorus

27.7%194mg

35 mgvs194 mg

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

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0.97%33mg

Potassium

27.3%929mg

33 mgvs929 mg

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

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Selenium

13.4%7.35μg

NA μgvs7.35 μg

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

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18%267mg

Sodium

6.47%97mg

267 mgvs97 mg

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

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30%3.3mg

Zinc

11%1.2mg

3.3 mgvs1.2 mg

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

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0.027%0.98g

Water

7.1%263g

0.98 gvs263 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 Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice vs Broccoli:

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 1.4 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B3, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.
While Raw Broccoli contains 49.9 times more Vitamin C, more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice vs Broccoli:

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 3.7 times more Iron, 2.8 times more Sodium and 2.7 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 68.3 times more Calcium, 2.1 times more Copper, 8.9 times more Magnesium, 5.6 times more Phosphorus, 28.2 times more Potassium and 267.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 1.3 times more Carbohydrate than Raw Broccoli.
While Raw Broccoli contains 3.4 times more Fat, more Saturated Fat, 2.2 times more Sugars, 66.1 times more Fiber and 4.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice and Raw Broccoli have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals ready-to-eat, MALT-O-MEAL, Crispy RiceVS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESBroccoliVS Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIESCereals ready-to-eat, MALT-O-MEAL, Crispy RiceVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Crispy RiceVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: