Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Broccoli

Weight per 100 calories

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

29g

Broccoli

294g

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 10.1 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, Raisin Bran Cereal or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

87%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs 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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0.56%0.55g

Fat

1.12%1.1g

0.55 gvs1.1 g

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

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0.39%0.12g

Saturated Fat

1.05%0.34g

0.12 gvs0.34 g

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

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1.13%0.018g

Omega 3

11.6%0.19g

0.018 gvs0.19 g

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

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1.46%0.25g

Omega 6

0.85%0.14g

0.25 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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18%23.5g

Carbohydrate

15%19.5g

23.5 gvs19.5 g

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

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13.3%9.66g

Sugars

6.9%5g

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

9.66 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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7.85%3g

Fiber

20%7.65g

3 gvs7.65 g

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

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4%2.23g

Protein

15%8.3g

2.23 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, Raisin Bran Cerealvs Broccoli

8.2%74μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

74 μgvs91 μg

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

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15.4%0.18mg

Vitamin B1

17.4%0.21mg

Thiamine

0.18 mgvs0.21 mg

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

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16%0.21mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.21 mgvs0.34 mg

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

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15.5%2.48mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

2.48 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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19%0.25mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.25 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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24.8%99μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

99 μgvs185 μg

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

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31%0.74μg

Vitamin B12

0%0μg

Cobalamin

0.74 μgvs0 μg

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

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0%0mg

Vitamin C

292%262mg

Ascorbic acid

0 mgvs262 mg

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

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4.97%30IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

30 IUvs0 IU

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

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0.35%0.053mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.053 mgvs2.3 mg

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

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0.073%0.088μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

0.088 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, Raisin Bran Cerealvs Broccoli

0.96%9.65mg

Calcium

14%138mg

9.65 mgvs138 mg

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

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16.5%0.15mg

Copper

16%0.14mg

0.15 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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55.7%4.46mg

Iron

27%2.15mg

4.46 mgvs2.15 mg

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

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9.47%39.8mg

Magnesium

14.7%61.8mg

39.8 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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14%99mg

Phosphorus

27.7%194mg

99 mgvs194 mg

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

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4.7%160mg

Potassium

27.3%929mg

160 mgvs929 mg

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

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20.5%11.3μg

Selenium

13.4%7.35μg

11.3 μgvs7.35 μg

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

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9.1%136mg

Sodium

6.47%97mg

136 mgvs97 mg

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

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17%1.86mg

Zinc

11%1.2mg

1.86 mgvs1.2 mg

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

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0.059%2.2g

Water

7.1%263g

2.2 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, Raisin Bran Cereal vs Broccoli:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 1.3 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Vitamin B2, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 43.6 times more Vitamin E and 3406.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw Broccoli have similar amounts of Vitamin A and Vitamin B1 per 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Broccoli:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 2.1 times more Iron, 1.5 times more Selenium, 1.4 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 14.3 times more Calcium, 1.6 times more Magnesium, 2 times more Phosphorus, 5.8 times more Potassium and 119.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw Broccoli have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 1.7 times more Omega 6, 1.2 times more Carbohydrate and 1.9 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 2 times more Fat, 2.7 times more Saturated Fat, 10.2 times more Omega 3, 2.6 times more Fiber and 3.7 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw Broccoli have similar amounts of Energy per 100 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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, Raisin Bran CerealVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealBroccoliVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealCereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: