Comparing Nutrients in 1 kilogram Cereals, CREAM OF RICE, cooked with water, with salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	18% 520kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	19% 14g	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	NA	10.2% 7.4g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	2.63% 1g	87% 33g	38g per day for Men 19-50 years
Protein	16% 9g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, cooked with water, with salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	154% 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	7.5% 30μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	721% 649mg	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	1.33% 0.2mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, cooked with water, with salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1% 10mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	495% 39.6mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	84.3% 1.94mg	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	24.3% 170mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23.6% 875g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt vs Boiled Broccoli:

• Cereals, CREAM OF RICE, cooked with water, with salt have 1.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 6.8 times more Vitamin B2, 8.1 times more Vitamin B5, 7.4 times more Vitamin B6, 36 times more Vitamin B9, more Vitamin C, 72.5 times more Vitamin E and more Vitamin K than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 1 kg.
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, CREAM OF RICE, cooked with water, with salt vs Boiled Broccoli:

• Cereals, CREAM OF RICE, cooked with water, with salt have 5.9 times more Iron, 1.9 times more Selenium and 4.2 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 40 times more Calcium, 1.8 times more Copper, 7 times more Magnesium, 1.3 times more Manganese, 3.9 times more Phosphorus, 14.7 times more Potassium and 2.8 times more Zinc than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Boiled and Drained Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF RICE, cooked with water, with salt have 1.5 times more Energy and 1.6 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 23.8 times more Omega 3, 34.8 times more Sugars, 33 times more Fiber and 2.6 times more Protein than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.