Comparing Nutrients in 100 calories Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Broccoli

Weight per 100 calories

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt: 161g
• Broccoli: 294g

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.8 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Cereals, CREAM OF WHEAT, instant, prepared with water, without salt or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	15% 19.5g	130g per day for Men 19-50 years
Sugars	0.16% 0.11g	6.9% 5g	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	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.29g	g per day for Men 19-50 years
Fiber	2.55% 0.97g	20% 7.65g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Broccoli	Recommended Dietary Allowance
Vitamin A	41.6% 374μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.65% 0.13mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.3% 0.5mg	39.6% 0.51mg	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	25% 100μg	46.3% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	292% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.22% 0.032mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.16μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Broccoli	Recommended Dietary Allowance
Calcium	10.3% 103mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	16% 0.14mg	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	100% 8mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.68mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	27% 0.62mg	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	4.15% 29mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	0.95% 32.3mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.65μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	2.5% 0.27mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.68% 136g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Broccoli:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 4.1 times more Vitamin A, 1.8 times more Vitamin B1 and 2.7 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 12.7 times more Vitamin B5, 1.9 times more Vitamin B9, more Vitamin C, 71.1 times more Vitamin E and 1852.7 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Broccoli:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 3.7 times more Iron and 1.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 2.1 times more Copper, 6.4 times more Magnesium, more Manganese, 6.7 times more Phosphorus, 28.8 times more Potassium, 1.3 times more Selenium, 4.4 times more Zinc and 1.9 times more Water than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Comparison of macro-nutrients per 100 calories:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.3 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Fat, 5.5 times more Saturated Fat, 8.2 times more Omega 3, 44.3 times more Sugars, 7.9 times more Fiber and 2.8 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.