Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	9.7% 281kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	7.16% 2.72g	36% 13.6g	38g per day for Men 19-50 years
Protein	15% 8.35g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	117% 1052μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.44% 0.37mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	70.3% 281μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0.6% 0.091mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	29% 290mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	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	281% 22.5mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	11.7% 81.6mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	2.67% 91mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	31% 463mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	10.3% 383g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt 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, instant, prepared with water, without salt vs Boiled Spears Frozen Broccoli:

• 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt has 4.5 times more Vitamin A, 4.2 times more Vitamin B1, 2.6 times more Vitamin B2, 6.8 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 3.3 times more Vitamin B5, more Vitamin C, 66 times more Vitamin E and 881 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Boiled Spears Frozen Broccoli:

• 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt has 1.3 times more Calcium, 8.1 times more Iron, 1.8 times more Selenium and 4.3 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 3.3 times more Magnesium, more Manganese, 3.1 times more Phosphorus, 9 times more Potassium and 1.8 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Boiled Spears Frozen Broccoli contain similar levels of Copper and Water per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt has 2.2 times more Energy and 2.4 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 3 times more Omega 3, 21 times more Sugars, 5 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3 and Fiber
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.