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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Broccoli Raab	Recommended Dietary Allowance
Energy	124% 3590kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 726g	22% 28.5g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 1.1g	g per day for Men 19-50 years
Fiber	116% 44g	71% 27g	38g per day for Men 19-50 years
Protein	210% 118g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	617% 7.4mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	380% 60.8mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	20.7% 3.1mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Broccoli Raab	Recommended Dietary Allowance
Calcium	801% 8010mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	46.7% 0.42mg	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	3719% 298mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	586% 13.5mg	172% 3.95mg	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	239% 1670mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	3.1% 114g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, dry versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Broccoli Raab:

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 4.6 times more Vitamin B1, 2.9 times more Vitamin B2, 5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.9 times more Vitamin B6, more Vitamin C, 5.2 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 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 Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Broccoli Raab:

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 7.4 times more Calcium, 5 times more Copper, 13.9 times more Iron, 2 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus and 1.8 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.3 times more Potassium, 4.7 times more Sodium and 8.1 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 16.3 times more Energy, 27.6 times more Omega 6, 25.5 times more Carbohydrate, 1.6 times more Fiber and 3.7 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.9 times more Omega 3 than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6