Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	8.97% 260kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	10.8% 1.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	82% 107g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	41% 30g	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	11.4% 8.3g	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	% 7.5g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	79% 30g	39.5% 15g	38g per day for Men 19-50 years
Protein	50% 28g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	51.3% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	15.4% 0.2mg	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	168% 670μg	75% 300μg	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	627% 564mg	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	81.3% 12mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	56% 560mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	49% 0.44mg	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	101% 8.1mg	610% 48.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	103% 2.36mg	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	71.4% 500mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23.4% 865g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 1 kilogram of Frozen Chopped Broccoli has 2.6 times more Vitamin B2, 6.5 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 30.5 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contains 1.8 times more Vitamin B1 and 1.7 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 1 kilogram of Frozen Chopped Broccoli has 2.3 times more Magnesium, 1.2 times more Manganese, 1.8 times more Phosphorus, 9.2 times more Potassium and 1.9 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contains 2.3 times more Calcium and 6 times more Iron than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 9.5 times more Omega 3, 2 times more Fiber and 1.4 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contains 2.2 times more Carbohydrate and 2.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy and Omega 6 in one kilogram.