Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.3% 560kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	79% 30g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.03mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	100% 1.3mg	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	72.5% 290μg	168% 670μg	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	627% 564mg	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	2.67% 0.4mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	676% 811μg	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, stove-top, without salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	104% 1040mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	42.2% 0.38mg	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	511% 41mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	128% 2.94mg	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	67% 470mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23.3% 862g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Frozen Chopped Broccoli:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.8 times more Vitamin B1 and 1.7 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B2, 4.2 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 30.5 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 1 kg.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Frozen Chopped Broccoli:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.9 times more Calcium, 5 times more Iron and 1.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Magnesium, 1.6 times more Manganese, 9.2 times more Potassium and 2.2 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 2.2 times more Energy and 2.5 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.5 times more Omega 3, 19.3 times more Sugars, more Fructose, 4.3 times more Fiber and 2 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.