Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: 546g
• Cooked Chopped Frozen Broccoli: 1071g

Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 2 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58.2g	44% 57.3g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	21.7% 15.8g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.2g	84.6% 32g	38g per day for Men 19-50 years
Protein	19% 10.6g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	107% 1.4mg	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	41% 164μg	150% 600μg	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	477% 430mg	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	1.45% 0.22mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	68.7% 687mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	40.5% 0.36mg	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	333% 26.6mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.6mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	104% 2.4mg	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	22% 153mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	3.7% 125mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.45% 22mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	12.8% 472g	26.3% 972g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Cooked With Water, Microwaved, Without Salt VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 4.3 times more Vitamin B2, 2.2 times more Vitamin B5, 12.8 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, 64.8 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 300 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Cooked Chopped Frozen Broccoli:

• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 1.9 times more Calcium and 4.1 times more Iron than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.5 times more Copper, 3.2 times more Magnesium, 1.9 times more Manganese, 3.4 times more Phosphorus, 12.1 times more Potassium, 5.4 times more Sodium, 2.2 times more Zinc and 2.1 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 7.5 times more Omega 3, 3.9 times more Fiber and 3.1 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.