Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Broccoli Raab	Recommended Dietary Allowance
Energy	18% 520kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	9.76% 1.66g	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	77.7% 101g	22% 28.5g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	% 0.7g	% 1.1g	g per day for Men 19-50 years
Fiber	18.4% 7g	71% 27g	38g per day for Men 19-50 years
Protein	33.6% 19g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.4% 3.12mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	80% 320μg	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	4% 0.6mg	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, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	131% 1310mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	623% 49.8mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	81.4% 570mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	23.5% 871g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt 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, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 1.9 times more Vitamin B1, 2.9 times more Vitamin B2, 1.7 times more Vitamin B3, 5.2 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 27 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Broccoli Raab provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Broccoli Raab:

• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt has 1.2 times more Calcium, 1.2 times more Copper, 2.3 times more Iron and 1.4 times more Sodium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.8 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 7.5 times more Potassium and 3 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Broccoli Raab contain similar levels of Water per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 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 Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt has 3.5 times more Carbohydrate than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 18.9 times more Omega 3, 3.9 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3 and Fiber
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.