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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	8.76% 254kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	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	39% 50.6g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	4.77% 1.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	45.4% 0.59mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	307% 368μg	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	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	56.7% 567mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	19% 0.17mg	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	266% 21.3mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.2% 415g	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 Frozen Chopped Broccoli:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.4 times more Vitamin B2, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 40.7 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 Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 2.2 times more Calcium and 5.8 times more Iron than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 9.2 times more Potassium, 6 times more Sodium and 1.8 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 Frozen Chopped Broccoli, Unprepared have similar amounts of Copper 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 2.2 times more Energy, 6.5 times more Omega 6 and 2.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 11.7 times more Omega 3, 19.3 times more Sugars, more Fructose, 7.5 times more Fiber and 1.7 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 Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.