Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Boiled Broccoli	Recommended Dietary Allowance
Energy	56% 1628kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.63g	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	253% 329g	25% 32.6g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	% 1.86g	% 0.36g	g per day for Men 19-50 years
Fiber	52.5% 20g	39.4% 15g	38g per day for Men 19-50 years
Protein	95% 53.4g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	280% 3.36mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.6mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	NA	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	9.37% 1.4mg	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, dry	Boiled Broccoli	Recommended Dietary Allowance
Calcium	363% 3633mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	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	1687% 135mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	266% 6.1mg	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	108% 757mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.4% 51.8g	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, dry vs Boiled Broccoli:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 11.7 times more Vitamin B1, 3 times more Vitamin B2 and 11 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Vitamin B6, more Vitamin C, 4.7 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Boiled Broccoli:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 20 times more Calcium, 3.5 times more Copper, 44.4 times more Iron, 2.1 times more Magnesium, 6.9 times more Manganese, 2.5 times more Phosphorus and 3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Potassium, 5.9 times more Sodium and 7.8 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 1 pound:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 10.3 times more Energy, 3.6 times more Fat, 15.7 times more Omega 6, 10.1 times more Carbohydrate, 1.3 times more Fiber and 4.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Omega 3, 2.7 times more Sugars and more Fructose than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 1 lb.