Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSVS Broccoli

Macros Ratio

Protein Fat Carbs

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

10%

85%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

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

17.3%502kcal

Energy

1.66%48kcal

502 kcalvs48 kcal

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

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2.83%2.75g

Fat

0.54%0.52g

2.75 gvs0.52 g

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

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1%0.32g

Saturated Fat

0.5%0.16g

0.32 gvs0.16 g

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

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4%0.064g

Omega 3

5.6%0.089g

0.064 gvs0.089 g

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

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5.63%0.96g

Omega 6

0.41%0.069g

0.96 gvs0.069 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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89.2%116g

Carbohydrate

7.24%9.4g

116 gvs9.4 g

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

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39%28.3g

Sugars

3.32%2.4g

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

28.3 gvs2.4 g

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

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Fructose

1.33%0.96g

≤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 gvs0.96 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%0.14g

NA gvs0.14 g

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

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40.7%15.5g

Fiber

9.7%3.7g

15.5 gvs3.7 g

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

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23%13g

Protein

7.14%4g

13 gvs4 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, Frosted Mini SPOONERSvs Broccoli

0%0μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

0 μgvs44 μg

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

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80.3%0.96mg

Vitamin B1

8.4%0.1mg

Thiamine

0.96 mgvs0.1 mg

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

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83%1.08mg

Vitamin B2

12.8%0.17mg

Riboflavin

1.08 mgvs0.17 mg

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

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80.5%13mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

13 mgvs0.91 mg

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

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Vitamin B5

16.2%0.81mg

Pantothenic acid

NA mgvs0.81 mg

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

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99%1.3mg

Vitamin B6

19%0.25mg

Pyridoxine

1.3 mgvs0.25 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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258%1031μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

1031 μgvs89.3 μg

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

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161%3.87μg

Vitamin B12

0%0μg

Cobalamin

3.87 μgvs0 μg

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

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0%0mg

Vitamin C

140%126mg

Ascorbic acid

0 mgvs126 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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8.13%1.2mg

Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

1.2 mgvs1.1 mg

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

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1.9%2.27μg

Vitamin K

120%144μg

Phytomenadione or phylloquinone

2.27 μgvs144 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

4.1%41mg

Calcium

6.66%66.6mg

41 mgvs66.6 mg

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

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57.3%0.52mg

Copper

7.7%0.069mg

0.52 mgvs0.069 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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522%41.7mg

Iron

13%1.03mg

41.7 mgvs1.03 mg

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

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33.7%142mg

Magnesium

7.1%29.8mg

142 mgvs29.8 mg

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

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Manganese

13%0.3mg

NA mgvs0.3 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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55.3%387mg

Phosphorus

13.4%94mg

387 mgvs94 mg

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

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13.6%464mg

Potassium

13%448mg

464 mgvs448 mg

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

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134%73.7μg

Selenium

6.44%3.54μg

73.7 μgvs3.54 μg

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

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1.7%25.5mg

Sodium

3.1%46.8mg

25.5 mgvs46.8 mg

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

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88%9.67mg

Zinc

5.3%0.58mg

9.67 mgvs0.58 mg

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

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0.21%7.8g

Water

3.42%127g

7.8 gvs127 g

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

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

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 9.6 times more Vitamin B1, 6.5 times more Vitamin B2, 14.2 times more Vitamin B3, 5.2 times more Vitamin B6, 11.5 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, more Vitamin C and 63.5 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 E per 5 oz.
Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Raw Broccoli have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Broccoli:

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 7.4 times more Copper, 40.3 times more Iron, 4.8 times more Magnesium, 4.1 times more Phosphorus, 20.8 times more Selenium and 16.6 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Calcium, 1.8 times more Sodium and 16.2 times more Water 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 Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 10.4 times more Energy, 5.2 times more Fat, 13.8 times more Omega 6, 12.3 times more Carbohydrate, 11.8 times more Sugars, 4.2 times more Fiber and 3.2 times more Protein than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
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 5 oz.

Compare more foods per 5 oz:

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

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Comparing Nutrients in 5 ounces Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERSVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: