Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	48.6% 1409kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.35g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	8.05% 5.83g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	82.3% 46g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	251% 3mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.66mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	39.7% 0.52mg	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	55.6% 222μg	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	177% 159mg	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	9.8% 1.47mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	350% 3501mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	15% 0.13mg	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	1589% 127mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	236% 5.43mg	38.5% 0.89mg	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	226% 1580mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.24% 46g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 13.8 times more Vitamin B1, 5.1 times more Vitamin B2, 18.5 times more Vitamin B3 and 2.3 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.4 times more Vitamin B6, more Vitamin C, 3.6 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 26.7 times more Calcium, 6.1 times more Copper, 52.5 times more Iron, 3.5 times more Magnesium, 6.1 times more Manganese, 8.1 times more Phosphorus, 29.8 times more Sodium and 4.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 7.8 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 12.7 times more Energy, 45.5 times more Omega 6, 13.4 times more Carbohydrate, 1.5 times more Fiber and 3.7 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 3.1 times more Sugars than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6