Comparing Nutrients in 5 ounces BroccoliVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

92%

5 oz ▼

Macro Nutrients

Broccolivs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

1.66%48kcal

Energy

18%524kcal

48 kcalvs524 kcal

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

Find Vegetables rich in Energy

0.54%0.52g

Fat

1.3%1.26g

0.52 gvs1.26 g

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

Find Vegetables rich in Fat

0.5%0.16g

Saturated Fat

0.71%0.23g

0.16 gvs0.23 g

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

Find Vegetables rich in Saturated Fat

5.6%0.089g

Omega 3

1.77%0.028g

0.089 gvs0.028 g

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

Find Vegetables rich in Omega 3

0.41%0.069g

Omega 6

2.73%0.46g

0.069 gvs0.46 g

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

Find Vegetables 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 Vegetables rich in Cholesterol

7.24%9.4g

Carbohydrate

98%127g

9.4 gvs127 g

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

Find Vegetables rich in Carbohydrate

3.32%2.4g

Sugars

100%72.8g

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

2.4 gvs72.8 g

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

Find Vegetables rich in Sugars

1.33%0.96g

Fructose

6.1%4.44g

≤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]

0.96 gvs4.44 g

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

Find Vegetables rich in Fructose

%0.69g

Glucose

%11.7g

0.69 gvs11.7 g

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

Find Vegetables rich in Glucose

%0.14g

Sucrose

%50g

0.14 gvs50 g

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

Find Vegetables rich in Sucrose

9.7%3.7g

Fiber

9.7%3.7g

3.7 gvs3.7 g

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

Find Vegetables rich in Fiber

7.14%4g

Protein

14.6%8.18g

4 gvs8.18 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

4.9%44μg

Vitamin A

87.4%787μg

RAE, retinol activity equivalents

44 μgvs787 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

8.4%0.1mg

Vitamin B1

206%2.47mg

Thiamine

0.1 mgvs2.47 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

12.8%0.17mg

Vitamin B2

236%3.07mg

Riboflavin

0.17 mgvs3.07 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

5.66%0.91mg

Vitamin B3

223%35.7mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs35.7 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

16.2%0.81mg

Vitamin B5

9%0.45mg

Pantothenic acid

0.81 mgvs0.45 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

19%0.25mg

Vitamin B6

225%2.93mg

Pyridoxine

0.25 mgvs2.93 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

22.3%89.3μg

Vitamin B9

263%1050μg

Folates and Folic Acid

89.3 μgvs1050 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

394%9.45μg

Cobalamin

0 μgvs9.45 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

140%126mg

Vitamin C

43.5%39mg

Ascorbic acid

126 mgvs39 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

35.7%214IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs214 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

7.37%1.1mg

Vitamin E

4.06%0.61mg

Tocopherols and Tocotrienols

1.1 mgvs0.61 mg

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

Find Vegetables rich in Vitamin E

120%144μg

Vitamin K

1.3%1.56μg

Phytomenadione or phylloquinone

144 μgvs1.56 μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

6.66%66.6mg

Calcium

1.56%15.6mg

66.6 mgvs15.6 mg

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

Find Vegetables rich in Calcium

7.7%0.069mg

Copper

46.6%0.42mg

0.069 mgvs0.42 mg

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

Find Vegetables 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 Vegetables rich in Fluoride

13%1.03mg

Iron

140%11.2mg

1.03 mgvs11.2 mg

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

Find Vegetables rich in Iron

7.1%29.8mg

Magnesium

15.5%65.2mg

29.8 mgvs65.2 mg

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

Find Vegetables rich in Magnesium

13%0.3mg

Manganese

52.5%1.2mg

0.3 mgvs1.2 mg

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

Find Vegetables 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 Vegetables rich in Molybdenum

13.4%94mg

Phosphorus

45%315mg

94 mgvs315 mg

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

Find Vegetables rich in Phosphorus

13%448mg

Potassium

8.5%289mg

448 mgvs289 mg

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

Find Vegetables rich in Potassium

6.44%3.54μg

Selenium

70%38.6μg

3.54 μgvs38.6 μg

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

Find Vegetables rich in Selenium

3.1%46.8mg

Sodium

19.3%289mg

46.8 mgvs289 mg

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

Find Vegetables rich in Sodium

5.3%0.58mg

Zinc

94%10.3mg

0.58 mgvs10.3 mg

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

Find Vegetables rich in Zinc

3.42%127g

Water

0.11%3.9g

127 gvs3.9 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 5 ounces of Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

Raw Broccoli has 1.8 times more Vitamin B5, 3.2 times more Vitamin C, 1.8 times more Vitamin E and 92.4 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 17.9 times more Vitamin A, 24.5 times more Vitamin B1, 18.5 times more Vitamin B2, 39.4 times more Vitamin B3, 11.8 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Broccoli.

Comparing minerals per 5 ounces for Broccoli vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

Raw Broccoli has 4.3 times more Calcium, 1.5 times more Potassium and 32.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 6 times more Copper, 10.8 times more Iron, 2.2 times more Magnesium, 4.1 times more Manganese, 3.4 times more Phosphorus, 10.9 times more Selenium, 6.2 times more Sodium and 17.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 3.2 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 10.9 times more Energy, 6.7 times more Omega 6, 13.5 times more Carbohydrate, 30.2 times more Sugars, 4.6 times more Fructose and 2 times more Protein than Raw Broccoli.
Both Raw Broccoli and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Fiber per 5 oz.
Both Raw Broccoli as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Boiled BroccoliBroccoliVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: