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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	56% 1628kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.63g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	9.2% 6.67g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	52.5% 20g	36% 13.6g	38g per day for Men 19-50 years
Protein	95% 53.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	280% 3.36mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.6mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	NA	34% 136μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	363% 3633mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	21.7% 0.2mg	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	1687% 135mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	266% 6.1mg	64% 1.47mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	1.4% 51.8g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, CREAM OF WHEAT, 1 minute cook time, dry versus 1 lb of Boiled Spears Frozen Broccoli 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, dry vs Boiled Spears Frozen Broccoli:

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 13.5 times more Vitamin B1, 4.6 times more Vitamin B2, 13.3 times more Vitamin B3 and 2.3 times more Vitamin B5 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.4 times more Vitamin B6, more Vitamin C, 4.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin K

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

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 15.7 times more Calcium, 4.9 times more Copper, 48.8 times more Iron, 2.3 times more Magnesium, 4.1 times more Manganese, 3 times more Phosphorus and 4.5 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 8 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Boiled Spears Frozen Broccoli contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 12.8 times more Energy, 61.6 times more Omega 6, 13.6 times more Carbohydrate, 1.5 times more Fiber and 3.8 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 2.9 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Boiled Spears Frozen Broccoli offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6