Comparing Nutrients in 1 pound Cereals, WHEATENA, cooked with water, with salt VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, WHEATENA, cooked with water, with salt	Broccoli	Recommended Dietary Allowance
Energy	9.23% 268kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	23% 30g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	g per day for Men 19-50 years
Fiber	24% 9.07g	31% 11.8g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water, with salt	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	61% 0.79mg	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	10.2% 41μg	71.4% 286μg	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	450% 405mg	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	16% 2.4mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water, with salt	Broccoli	Recommended Dietary Allowance
Calcium	36.3% 363mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	24.7% 0.22mg	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	31.8% 2.54mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	41.4% 0.95mg	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	39% 272mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.5% 387g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, WHEATENA, cooked with water, with salt vs Broccoli:

• Raw Broccoli contains more Vitamin A, 6.5 times more Vitamin B1, 5.3 times more Vitamin B2, 13.6 times more Vitamin B5, 9.2 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 254 times more Vitamin K than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Raw Broccoli have similar amounts of Vitamin B3 per 1 lb.
• Both Cereals, WHEATENA, cooked with water, with salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cereals, WHEATENA, cooked with water, with salt vs Broccoli:

• Cereals, WHEATENA, cooked with water, with salt have 1.7 times more Calcium, 3.9 times more Manganese, 4.4 times more Selenium, 7.2 times more Sodium and 1.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Iron and 4.1 times more Potassium than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Raw Broccoli have similar amounts of Copper, Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, WHEATENA, cooked with water, with salt have 1.7 times more Energy, 4.5 times more Omega 6 and 1.8 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 3.5 times more Omega 3, 6.8 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.