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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cereals, CREAM OF RICE, dry have 8.1 times more Vitamin B1 and 13.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 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.
• Both Cereals, CREAM OF RICE, dry and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Cereals, CREAM OF RICE, dry as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cereals, CREAM OF RICE, dry have 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.
• While Boiled and Drained Broccoli contains 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.
• Both Cereals, CREAM OF RICE, dry and Boiled and Drained Broccoli have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, CREAM OF RICE, dry have 10.6 times more Energy, 11.5 times more Carbohydrate and 2.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5 times more Omega 3, 4.6 times more Sugars and 4.7 times more Fiber than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.