Comparing Nutrients in 100 calories Frozen Broccoli Spears VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 179g

Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.9 times more energy per unit of mass than Frozen Broccoli Spears, which is low in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Frozen Broccoli Spears	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	15.3% 20g	130g per day for Men 19-50 years
Sugars	7% 5.07g	0.17% 0.13g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	1.88% 0.71g	38g per day for Men 19-50 years
Protein	19% 10.6g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	22% 197μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	8.2% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	3.02% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	4.53% 0.059mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	81% 324μg	11.6% 46.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	262% 236mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.66mg	0.36% 0.054mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	14% 141mg	22.3% 223mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	8.33% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31% 2.5mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	17.6% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29% 203mg	6.9% 48.2mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	NA	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	0.48% 7.14mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	4.22% 0.46mg	11mg per day for Men 19-50 years
Water	8.44% 312g	4.17% 154g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Cooked With Water, Stove-top, Without Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt?

Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 100 calories of Frozen Broccoli Spears have 2.5 times more Vitamin B1, 10 times more Vitamin B2, 2.4 times more Vitamin B5, 10.2 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C, 86.9 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Frozen Broccoli Spears and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 100 calories for Frozen Broccoli Spears vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 100 calories of Frozen Broccoli Spears have 1.7 times more Copper, 3.9 times more Magnesium, 2.2 times more Manganese, 4.2 times more Phosphorus, 21 times more Potassium, 8.2 times more Sodium, 2.5 times more Zinc and 2 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 1.6 times more Calcium and 3.4 times more Iron than Frozen Broccoli Spears.
• 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have 26.8 times more Omega 3, 40.6 times more Sugars, 14.5 times more Fiber and 3.6 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 2.8 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Fiber