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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	3.83% 111kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	16.4% 21.3g	34% 44.3g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	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	% 0.28g	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	22% 12.3g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 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	29.8% 119μg	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	177% 159mg	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	35% 5.24mg	0.79% 0.12mg	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

	Boiled Spears Frozen Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	20.2% 202mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	30.3% 2.42mg	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	31% 218mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	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	11% 1.2mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.27% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen Broccoli versus 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Spears Frozen Broccoli have 3.7 times more Vitamin B2, 1.4 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin C, 44 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 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 1.8 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin B2, Vitamin C, Vitamin E and Vitamin K

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

• 14 ounces of Boiled Spears Frozen Broccoli have 2.5 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus and 7.8 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 2.5 times more Calcium and 7.7 times more Iron than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain similar levels of Copper, Zinc and Water per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Spears Frozen Broccoli have 4.7 times more Omega 3, 21 times more Sugars, 7.5 times more Fiber and 1.9 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 2.1 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Spears Frozen Broccoli as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.