Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Crispy RiceVS Broccoli

Weight per 300 calories

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

86.7g

Broccoli

882g

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 300 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%

300 kcal ▼

Macro Nutrients

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

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Breakfast Cereals rich in Energy

1%0.97g

Fat

3.37%3.26g

0.97 gvs3.26 g

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

Find Breakfast Cereals rich in Fat

0%0g

Saturated Fat

3.14%1g

0 gvs1 g

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

Find Breakfast Cereals rich in Saturated Fat

Omega 3

34.7%0.56g

NA gvs0.56 g

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

Find Breakfast Cereals rich in Omega 3

Omega 6

2.54%0.43g

NA gvs0.43 g

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

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Breakfast Cereals rich in Cholesterol

57.6%75g

Carbohydrate

45%58.6g

75 gvs58.6 g

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

Find Breakfast Cereals rich in Carbohydrate

9.35%6.8g

Sugars

20.7%15g

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

6.8 gvs15 g

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

Find Breakfast Cereals rich in Sugars

Fructose

8.28%6g

≤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 gvs6 g

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

Find Breakfast Cereals rich in Fructose

Glucose

%4.32g

NA gvs4.32 g

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

Find Breakfast Cereals rich in Glucose

Sucrose

%0.88g

NA gvs0.88 g

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

Find Breakfast Cereals rich in Sucrose

0.91%0.35g

Fiber

60.4%23g

0.35 gvs23 g

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

Find Breakfast Cereals rich in Fiber

9.4%5.26g

Protein

44.4%25g

5.26 gvs25 g

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

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

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

44%395μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

395 μgvs274 μg

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

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

81.6%0.98mg

Vitamin B1

52.2%0.63mg

Thiamine

0.98 mgvs0.63 mg

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

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

85.4%1.1mg

Vitamin B2

79.4%1.03mg

Riboflavin

1.1 mgvs1.03 mg

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

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

82%13mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

13 mgvs5.64 mg

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

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

101%5.06mg

Pantothenic acid

NA mgvs5.06 mg

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

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

101%1.3mg

Vitamin B6

119%1.54mg

Pyridoxine

1.3 mgvs1.54 mg

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

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Breakfast Cereals rich in Vitamin B7

262%1049μg

Vitamin B9

139%556μg

Folates and Folic Acid

1049 μgvs556 μg

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

Find Breakfast Cereals rich in Vitamin B9

164%3.95μg

Vitamin B12

0%0μg

Cobalamin

3.95 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

17.5%15.8mg

Vitamin C

875%787mg

Ascorbic acid

15.8 mgvs787 mg

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

Find Breakfast Cereals rich in Vitamin C

17.5%105IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

105 IUvs0 IU

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

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

0%0mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0 mgvs6.9 mg

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

Find Breakfast Cereals rich in Vitamin E

0%0μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

0 μgvs896 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

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

0.61%6.07mg

Calcium

41.5%415mg

6.07 mgvs415 mg

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

Find Breakfast Cereals rich in Calcium

23.3%0.21mg

Copper

48%0.43mg

0.21 mgvs0.43 mg

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

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

296%23.6mg

Iron

80.5%6.44mg

23.6 mgvs6.44 mg

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

Find Breakfast Cereals rich in Iron

4.95%21mg

Magnesium

44%185mg

21 mgvs185 mg

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

Find Breakfast Cereals rich in Magnesium

Manganese

80.6%1.85mg

NA mgvs1.85 mg

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

Find Breakfast Cereals rich in Manganese

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 .

Find Breakfast Cereals rich in Molybdenum

15%105mg

Phosphorus

83%582mg

105 mgvs582 mg

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

Find Breakfast Cereals rich in Phosphorus

2.9%99mg

Potassium

82%2788mg

99 mgvs2788 mg

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

Find Breakfast Cereals rich in Potassium

Selenium

40%22μg

NA μgvs22 μg

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

Find Breakfast Cereals rich in Selenium

53.4%801mg

Sodium

19.4%291mg

801 mgvs291 mg

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

Find Breakfast Cereals rich in Sodium

89.5%9.84mg

Zinc

33%3.6mg

9.84 mgvs3.6 mg

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

Find Breakfast Cereals rich in Zinc

0.08%2.95g

Water

21.3%788g

2.95 gvs788 g

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

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 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 300 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 300 kcal.

Compare more foods per 300 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 300 calories Cereals ready-to-eat, MALT-O-MEAL, Crispy RiceVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: