Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	21.4% 620kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	20.3% 14.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	79% 30g	38g per day for Men 19-50 years
Protein	33% 18.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	258% 2320μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	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	155% 620μg	75% 300μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	64% 640mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	47.8% 0.43mg	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	620% 49.6mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	141% 3.25mg	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	25.7% 180mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	23% 844g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt has 4.5 times more Vitamin A, 4.2 times more Vitamin B1, 2.6 times more Vitamin B2, 6.8 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3.3 times more Vitamin B5, more Vitamin C, 66 times more Vitamin E and 881 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt has 1.3 times more Calcium, 8.1 times more Iron, 1.8 times more Selenium and 4.3 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3.3 times more Magnesium, more Manganese, 3.1 times more Phosphorus, 9 times more Potassium and 1.8 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Boiled Spears Frozen Broccoli contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt has 2.2 times more Energy and 2.4 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3 times more Omega 3, 21 times more Sugars, 5 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3 and Fiber
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.