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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	8.76% 254kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	25% 32.6g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.36g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	69.8% 0.91mg	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	29.5% 118μg	122% 490μg	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	327% 294mg	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	0.91% 0.14mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	56.7% 567mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	266% 21.3mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	38.3% 0.88mg	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	17.5% 122mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 405g	3700g per day for Men 19-50 years

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

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.6 times more Vitamin B2, 3.2 times more Vitamin B5, 6.1 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, 48.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 1 lb.

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

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 3.1 times more Calcium and 7 times more Iron than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Copper, 2.6 times more Magnesium, 2.5 times more Phosphorus, 12.7 times more Potassium, 10.3 times more Sodium and 1.7 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Boiled and Drained Broccoli have similar amounts of Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.6 times more Energy, 3.9 times more Omega 6 and 1.6 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.2 times more Omega 3, 19.9 times more Sugars, more Fructose, 8.3 times more Fiber and 1.4 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.