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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	8.6% 249kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.2% 48.4g	11% 14g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.68g	g per day for Men 19-50 years
Fiber	18% 6.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.2% 3.7mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	76.8% 1mg	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	34% 136μg	80.5% 322μg	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	186% 168mg	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	1.2% 0.18mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	57% 572mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	37.8% 0.34mg	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	277% 22mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	75% 1.72mg	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	18% 127mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.2% 415g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Cooked Broccoli Raab contains 1.7 times more Vitamin B1, 3.8 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B5, 11 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 63.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K

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

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt has 3.8 times more Iron than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.7 times more Copper, 3.4 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus, 14.9 times more Potassium, 14 times more Sodium and 2.2 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Cooked Broccoli Raab contain similar levels of Calcium and Water per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt has 3.4 times more Carbohydrate and 4.8 times more Sugars than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 18.3 times more Omega 3, 1.9 times more Fiber and 2 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.