Comparing Nutrients in 14 ounces Boiled Broccoli VS Cereals, CREAM OF RICE, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, CREAM OF RICE, dry	7%	1%	92%

Macro Nutrients

	Boiled Broccoli	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Energy	4.8% 139kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	252% 327g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	1.64% 1.2g	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	4.05% 2.94g	NA	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	17% 9.45g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	169% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	59.5% 0.77mg	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	107% 429μg	28.8% 115μg	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	286% 258mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Calcium	16% 159mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	108% 0.97mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	1411% 113mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	178% 4.1mg	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	38% 266mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	137% 75.4μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.13% 41.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, CREAM OF RICE, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Cereals, CREAM OF RICE, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Cereals, CREAM OF RICE, dry:

• 14 ounces of Boiled Broccoli have more Vitamin A, 3.7 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 1411 times more Vitamin K than Cereals, CREAM OF RICE, dry.
• While 14 oz of Cereals, CREAM OF RICE, dry contain 8.1 times more Vitamin B1 and 13.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, CREAM OF RICE, dry provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Cereals, CREAM OF RICE, dry:

• 14 ounces of Boiled Broccoli have 8 times more Calcium, 2 times more Potassium, 6.8 times more Sodium and 8.5 times more Water than Cereals, CREAM OF RICE, dry.
• While 14 oz of Cereals, CREAM OF RICE, dry contain 4 times more Copper, 42.4 times more Iron, 5.3 times more Manganese, 1.9 times more Phosphorus, 11.9 times more Selenium and 2.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, CREAM OF RICE, dry contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 5 times more Omega 3 and 4.7 times more Fiber than Cereals, CREAM OF RICE, dry.
• While 14 oz of Cereals, CREAM OF RICE, dry contain 10.6 times more Energy, 11.5 times more Carbohydrate and 2.6 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 14 ounces of Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Broccoli as well as Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 6 in 14 ounces.