Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 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	0.94% 0.91g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	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	41% 53.3g	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	8.36% 3.18g	39.4% 15g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 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	35% 0.42mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	33% 132μg	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	1.2% 0.18mg	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, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	47% 472mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	232% 18.6mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	30.5% 213mg	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	10.3% 154mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	10.6% 391g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Boiled Broccoli:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.5 times more Vitamin B1 and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Vitamin B2, 2.3 times more Vitamin B5, 6.5 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, 36.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Boiled Broccoli:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 2.6 times more Calcium and 6.1 times more Iron than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Copper, 3 times more Magnesium, 1.4 times more Phosphorus, 12.7 times more Potassium and 2 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Boiled and Drained Broccoli have similar amounts of Manganese, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.6 times more Energy and 1.6 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.8 times more Omega 3, 19.9 times more Sugars, more Fructose, 4.7 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.