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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Boiled Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	12% 350kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	86% 112g	130g per day for Men 19-50 years
Sugars	19% 14g	0.97% 0.7g	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	10.2% 7.4g	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	% 4.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0.7g	g per day for Men 19-50 years
Fiber	87% 33g	10.5% 4g	38g per day for Men 19-50 years
Protein	42.5% 24g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	25.4% 0.33mg	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	270% 1080μg	65% 260μg	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	721% 649mg	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	97% 14.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	40% 400mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	588% 47mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	99% 2.27mg	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	96% 670mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24% 893g	23.4% 864g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg 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 1 kilogram of Boiled Broccoli vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 1 kilogram of Boiled Broccoli has 5.6 times more Vitamin B2, 3.2 times more Vitamin B5, 6.1 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, 48.3 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 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contains 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram 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 1 kilogram for Boiled Broccoli vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 1 kilogram of Boiled Broccoli has 1.5 times more Copper, 2.6 times more Magnesium, 2.5 times more Phosphorus, 12.7 times more Potassium, 10.3 times more Sodium and 1.7 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contains 3.1 times more Calcium and 7 times more Iron than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram 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 1 kilogram:

• 1 kilogram of Boiled Broccoli has 13.2 times more Omega 3, 8.3 times more Fiber and 1.4 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contains 1.6 times more Carbohydrate than Boiled and Drained Broccoli.
• 1 kilogram 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 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 one kilogram.