Comparing Nutrients in 1 pound Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	9.7% 281kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	11% 14g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	19% 7.26g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	16% 9.07g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	76.8% 1mg	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	16% 63.5μg	80.5% 322μg	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	186% 168mg	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	7.26% 1.1mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	37.8% 0.34mg	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	35% 2.8mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	75% 1.72mg	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	44.7% 313mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	10.2% 379g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, whole wheat hot natural cereal, cooked with water, with salt versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains more Vitamin A, 2.4 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.7 times more Vitamin B5, 3 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin C, 10.5 times more Vitamin E and 640 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cooked Broccoli Raab:

• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, with salt has 1.5 times more Manganese, 9.8 times more Selenium and 4.2 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 16.9 times more Calcium, 2 times more Iron and 4.8 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Cooked Broccoli Raab contain similar levels of Copper, Magnesium, Phosphorus, Zinc and Water per one pound.
• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, with salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, with salt has 2.5 times more Energy and 4.4 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 13.4 times more Omega 3, 1.8 times more Fiber and 1.9 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.