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

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	12% 350kcal	124% 3590kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	9.2% 2.95g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	47% 8g	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	559% 726g	130g per day for Men 19-50 years
Sugars	19% 14g	7.03% 5.1g	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	% 4.1g	g per day for Men 19-50 years
Fiber	87% 33g	116% 44g	38g per day for Men 19-50 years
Protein	42.5% 24g	210% 118g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	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	617% 7.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	288% 3.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	380% 60.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	70.8% 0.92mg	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	NA	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	20.7% 3.1mg	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, dry	Recommended Dietary Allowance
Calcium	40% 400mg	801% 8010mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	234% 2.1mg	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	3719% 298mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	586% 13.5mg	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	239% 1670mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	44.4% 1510mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	24% 893g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry 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, dry 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, dry:

• 1 kilogram of Boiled Broccoli has 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.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contains 11.7 times more Vitamin B1, 3 times more Vitamin B2 and 11 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, CREAM OF WHEAT, 1 minute cook time, dry provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin K

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

• 1 kilogram of Boiled Broccoli has 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.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contains 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.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 2.5 times more Omega 3 than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contains 10.3 times more Energy, 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.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6