Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	51% 66.4g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	13% 5g	68.4% 26g	38g per day for Men 19-50 years
Protein	26% 14.6g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	135% 1.75mg	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	42.5% 170μg	158% 630μg	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	991% 892mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Broccoli	Recommended Dietary Allowance
Calcium	89% 890mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	54.4% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	23.7% 946μg	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	499% 40mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	0.43% 0.01mg	91% 2.1mg	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	23% 160mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	86% 1290mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23.6% 871g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Broccoli:

• Raw Broccoli contains more Vitamin A, 4.2 times more Vitamin B2, 8 times more Vitamin B5, 11.7 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, 39 times more Vitamin E and 1016 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Broccoli:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 1.9 times more Calcium, 5.5 times more Iron and 3.9 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Magnesium, 210 times more Manganese, 4.1 times more Phosphorus, 18.6 times more Potassium and 3.2 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Raw Broccoli have similar amounts of Copper, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 1.5 times more Energy and 1.6 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 5.3 times more Omega 3, 56.7 times more Sugars, 5.2 times more Fiber and 1.9 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.