Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Cooked Broccoli Raab	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	5.36% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	39% 50.6g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	0.44% 0.32g	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	1.5% 1.1g	0% 0g	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	% 1.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.32g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	31% 17.4g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	114% 1030μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	11.5% 0.15mg	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	80.5% 322μg	29.5% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	186% 168mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.5% 11.5mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	53.5% 535mg	56.7% 567mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	21% 0.19mg	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	72% 5.76mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	44.8% 1.03mg	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	53% 372mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	3.07% 104mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	NA	55μg per day for Men 19-50 years
Sodium	17% 254mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 1 pound of Cooked Broccoli Raab has 3.1 times more Vitamin B1, 6.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 6.7 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C, 84.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin B2, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 1 pound of Cooked Broccoli Raab has 1.8 times more Copper, 3.4 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 14.9 times more Potassium, 14 times more Sodium and 2.1 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contains 3.7 times more Iron than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain similar levels of Calcium and Water per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 22.3 times more Omega 3, 7 times more Fiber and 2.3 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contains 3.6 times more Carbohydrate than Cooked Broccoli Raab.
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Broccoli Raab as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy and Omega 6 in one pound.