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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Broccoli Raab	Recommended Dietary Allowance
Energy	56% 1628kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.63g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	9.94% 13g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 1.86g	% 0.5g	g per day for Men 19-50 years
Fiber	52.5% 20g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	95% 53.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	280% 3.36mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.6mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Broccoli Raab	Recommended Dietary Allowance
Calcium	363% 3633mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	266% 6.1mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.4% 51.8g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Broccoli Raab 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 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, dry vs Broccoli Raab:

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 4.6 times more Vitamin B1, 2.9 times more Vitamin B2, 5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.9 times more Vitamin B6, more Vitamin C, 5.2 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 Broccoli Raab:

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 7.4 times more Calcium, 5 times more Copper, 13.9 times more Iron, 2 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus and 1.8 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.3 times more Potassium, 4.7 times more Sodium and 8.1 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 16.3 times more Energy, 27.6 times more Omega 6, 25.5 times more Carbohydrate, 1.6 times more Fiber and 3.7 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.9 times more Omega 3 than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6