Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	7.82% 227kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.4g	25% 32.6g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	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	NA	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	39.4% 15g	38g per day for Men 19-50 years
Protein	12% 6.62g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.65mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	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	19.3% 77μg	122% 490μg	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	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	40.4% 404mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	10.7% 429μg	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	226% 18mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	0.2% 0.005mg	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	10.4% 72.6mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	2.27% 77mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	39% 585mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 4.4 times more Vitamin B2, 8.6 times more Vitamin B5, 13.3 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C, 72.5 times more Vitamin E and 1411 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Boiled Broccoli:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 2.2 times more Calcium, 23.7 times more Fluoride, 6 times more Iron, 1.8 times more Selenium and 3.1 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Copper, 4.2 times more Magnesium, 194 times more Manganese, 4.2 times more Phosphorus, 17.2 times more Potassium and 3.5 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Boiled and Drained Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 1.4 times more Energy and 1.5 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.9 times more Omega 3, 46.3 times more Sugars, 6.6 times more Fiber and 1.6 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.