Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Boiled Broccoli	Recommended Dietary Allowance
Energy	49% 1425kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.83g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	22% 28.5g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	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	0% 0g	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	% 0g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 0.32g	g per day for Men 19-50 years
Fiber	46% 17.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	83.4% 46.7g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	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	NA	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.2% 1.23mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Boiled Broccoli	Recommended Dietary Allowance
Calcium	318% 3179mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	1476% 118mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	232% 5.35mg	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	95% 663mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.22% 45.3g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Boiled Broccoli:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 11.7 times more Vitamin B1, 3 times more Vitamin B2 and 11 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Vitamin B6, more Vitamin C, 4.7 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Boiled Broccoli:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 20 times more Calcium, 3.5 times more Copper, 44.4 times more Iron, 2.1 times more Magnesium, 6.9 times more Manganese, 2.5 times more Phosphorus and 3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Potassium, 5.9 times more Sodium and 7.8 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 10.3 times more Energy, 3.6 times more Fat, 15.7 times more Omega 6, 10.1 times more Carbohydrate, 1.3 times more Fiber and 4.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Omega 3, 2.7 times more Sugars and more Fructose than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 14 oz.