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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Broccoli	Recommended Dietary Allowance
Energy	49% 1425kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.83g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	g per day for Men 19-50 years
Fiber	46% 17.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	83.4% 46.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Broccoli	Recommended Dietary Allowance
Calcium	318% 3179mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	21.6% 0.19mg	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	1476% 118mg	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	1.22% 45.3g	9.58% 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 Broccoli:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 10.4 times more Vitamin B1, 3.2 times more Vitamin B2 and 9.5 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Vitamin B6, more Vitamin C, 2.5 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 Raw 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 Broccoli:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 17 times more Calcium, 4.3 times more Copper, 40.8 times more Iron, 2.1 times more Magnesium, 6.4 times more Manganese, 2.5 times more Phosphorus and 3.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Potassium, 4.7 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 10.6 times more Energy, 4 times more Fat, 16.3 times more Omega 6, 10.9 times more Carbohydrate, 1.7 times more Fiber and 4.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Omega 3 and 3.3 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.