Comparing Nutrients in 100 grams 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%

100 g ▼

Macro Nutrients

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

1.17%34kcal

Energy

12.8%370kcal

34 kcalvs370 kcal

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

Find Vegetables rich in Energy

0.38%0.37g

Fat

0.92%0.89g

0.37 gvs0.89 g

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

Find Vegetables rich in Fat

0.36%0.11g

Saturated Fat

0.5%0.16g

0.11 gvs0.16 g

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

Find Vegetables rich in Saturated Fat

3.94%0.063g

Omega 3

1.25%0.02g

0.063 gvs0.02 g

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

Find Vegetables rich in Omega 3

0.29%0.049g

Omega 6

1.93%0.33g

0.049 gvs0.33 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

5.1%6.64g

Carbohydrate

69%89.7g

6.64 gvs89.7 g

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

Find Vegetables rich in Carbohydrate

2.34%1.7g

Sugars

71%51.3g

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

1.7 gvs51.3 g

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

Find Vegetables rich in Sugars

0.94%0.68g

Fructose

4.3%3.13g

≤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]

0.68 gvs3.13 g

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

Find Vegetables rich in Fructose

%0.49g

Glucose

%8.25g

0.49 gvs8.25 g

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

Find Vegetables rich in Glucose

%0.1g

Sucrose

%35.4g

0.1 gvs35.4 g

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

Find Vegetables rich in Sucrose

6.84%2.6g

Fiber

6.84%2.6g

2.6 gvs2.6 g

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

Find Vegetables rich in Fiber

5.04%2.82g

Protein

10.3%5.77g

2.82 gvs5.77 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

3.44%31μg

Vitamin A

61.7%555μg

RAE, retinol activity equivalents

31 μgvs555 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

5.9%0.071mg

Vitamin B1

145%1.74mg

Thiamine

0.071 mgvs1.74 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

9%0.12mg

Vitamin B2

167%2.17mg

Riboflavin

0.12 mgvs2.17 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

4%0.64mg

Vitamin B3

157%25mg

Niacin, nicotinic acid, niacinamide

0.64 mgvs25 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

11.5%0.57mg

Vitamin B5

6.34%0.32mg

Pantothenic acid

0.57 mgvs0.32 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

13.5%0.18mg

Vitamin B6

159%2.07mg

Pyridoxine

0.18 mgvs2.07 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

15.8%63μg

Vitamin B9

185%741μg

Folates and Folic Acid

63 μgvs741 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

278%6.67μg

Cobalamin

0 μgvs6.67 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

99%89.2mg

Vitamin C

30.7%27.6mg

Ascorbic acid

89.2 mgvs27.6 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

25%151IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs151 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

5.2%0.78mg

Vitamin E

2.87%0.43mg

Tocopherols and Tocotrienols

0.78 mgvs0.43 mg

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

Find Vegetables rich in Vitamin E

84.7%102μg

Vitamin K

0.92%1.1μg

Phytomenadione or phylloquinone

102 μgvs1.1 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

4.7%47mg

Calcium

1.1%11mg

47 mgvs11 mg

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

Find Vegetables rich in Calcium

5.44%0.049mg

Copper

33%0.3mg

0.049 mgvs0.3 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

9.13%0.73mg

Iron

99%7.9mg

0.73 mgvs7.9 mg

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

Find Vegetables rich in Iron

5%21mg

Magnesium

11%46mg

21 mgvs46 mg

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

Find Vegetables rich in Magnesium

9.13%0.21mg

Manganese

37%0.85mg

0.21 mgvs0.85 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

9.43%66mg

Phosphorus

31.7%222mg

66 mgvs222 mg

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

Find Vegetables rich in Phosphorus

9.3%316mg

Potassium

6%204mg

316 mgvs204 mg

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

Find Vegetables rich in Potassium

4.55%2.5μg

Selenium

49.5%27μg

2.5 μgvs27 μg

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

Find Vegetables rich in Selenium

2.2%33mg

Sodium

13.6%204mg

33 mgvs204 mg

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

Find Vegetables rich in Sodium

3.73%0.41mg

Zinc

66.4%7.3mg

0.41 mgvs7.3 mg

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

Find Vegetables rich in Zinc

2.4%89.3g

Water

0.075%2.76g

89.3 gvs2.76 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 100 grams 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 100 grams 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 100 grams:

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 100 g.
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 100 g.

Compare more foods per 100 g:

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 100 grams BroccoliVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: