Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	3.56% 103kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	34% 44.3g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	0.38% 0.28g	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	4.54% 3.3g	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	% 2.98g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	31.3% 12g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	20% 11g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	23% 206μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	10% 0.13mg	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	66.5% 266μg	25.8% 103μg	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	249% 224mg	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	32.3% 4.84mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	22.2% 222mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	18.5% 0.17mg	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	40% 3.2mg	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	39% 0.9mg	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	28.3% 198mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.27% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• Frozen Chopped Broccoli, Unprepared has 4.4 times more Vitamin B2, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 40.7 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 1.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have similar amounts of Vitamin B1 per 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• Frozen Chopped Broccoli, Unprepared has 2.3 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 9.2 times more Potassium, 6 times more Sodium and 1.8 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 2.2 times more Calcium and 5.8 times more Iron than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 11.7 times more Omega 3, 19.3 times more Sugars, more Fructose, 7.5 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 2.2 times more Energy, 6.5 times more Omega 6 and 2.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.