Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSVS Broccoli

Weight per 300 calories

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

84.7g

Broccoli

882g

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 10.4 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, Frosted Mini SPOONERS or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

10%

85%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.7%1.64g

Fat

3.37%3.26g

1.64 gvs3.26 g

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

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0.6%0.19g

Saturated Fat

3.14%1g

0.19 gvs1 g

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

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2.4%0.038g

Omega 3

34.7%0.56g

0.038 gvs0.56 g

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

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3.36%0.57g

Omega 6

2.54%0.43g

0.57 gvs0.43 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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53.3%69.3g

Carbohydrate

45%58.6g

69.3 gvs58.6 g

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

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23.4%17g

Sugars

20.7%15g

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

17 gvs15 g

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

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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 .

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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24.3%9.24g

Fiber

60.4%23g

9.24 gvs23 g

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

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13.8%7.7g

Protein

44.4%25g

7.7 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, Frosted Mini SPOONERSvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 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

48%0.58mg

Vitamin B1

52.2%0.63mg

Thiamine

0.58 mgvs0.63 mg

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

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49.5%0.64mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.64 mgvs1.03 mg

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

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48%7.7mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

7.7 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 .

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59.3%0.77mg

Vitamin B6

119%1.54mg

Pyridoxine

0.77 mgvs1.54 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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154%616μg

Vitamin B9

139%556μg

Folates and Folic Acid

616 μgvs556 μg

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

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96%2.3μg

Vitamin B12

0%0μg

Cobalamin

2.3 μgvs0 μg

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

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0%0mg

Vitamin C

875%787mg

Ascorbic acid

0 mgvs787 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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4.86%0.73mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.73 mgvs6.9 mg

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

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1.13%1.36μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

1.36 μgvs896 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, Frosted Mini SPOONERSvs Broccoli

2.46%24.6mg

Calcium

41.5%415mg

24.6 mgvs415 mg

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

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34.3%0.31mg

Copper

48%0.43mg

0.31 mgvs0.43 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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312%25mg

Iron

80.5%6.44mg

25 mgvs6.44 mg

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

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20%84.7mg

Magnesium

44%185mg

84.7 mgvs185 mg

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

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Manganese

80.6%1.85mg

NA mgvs1.85 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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33%231mg

Phosphorus

83%582mg

231 mgvs582 mg

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

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8.15%277mg

Potassium

82%2788mg

277 mgvs2788 mg

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

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80%44μg

Selenium

40%22μg

44 μgvs22 μg

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

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1%15.3mg

Sodium

19.4%291mg

15.3 mgvs291 mg

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

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52.5%5.78mg

Zinc

33%3.6mg

5.78 mgvs3.6 mg

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

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0.13%4.66g

Water

21.3%788g

4.66 gvs788 g

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

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Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Broccoli:

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 1.4 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 1.6 times more Vitamin B2, 2 times more Vitamin B6, more Vitamin C, 9.4 times more Vitamin E and 661.1 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Raw Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Broccoli:

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 3.9 times more Iron, 2 times more Selenium and 1.6 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 16.9 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium, 2.5 times more Phosphorus, 10.1 times more Potassium, 19.1 times more Sodium and 169 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 1.3 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 2 times more Fat, 5.2 times more Saturated Fat, 14.6 times more Omega 3, 2.5 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Raw Broccoli have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS 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, Frosted Mini SPOONERSVS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITESBroccoliVS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITESCereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSVS Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: