Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry: 139g

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 12.4 times more energy per unit of mass than Frozen Broccoli Spears, which is high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%

Macro Nutrients

	Frozen Broccoli Spears	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	78% 102g	130g per day for Men 19-50 years
Sugars	35% 25.3g	1.07% 0.78g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.58g	g per day for Men 19-50 years
Fiber	136% 51.7g	15.4% 5.83g	38g per day for Men 19-50 years
Protein	94% 52.8g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Vitamin A	109% 983μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	49.5% 0.64mg	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	405% 1621μg	42% 168μg	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	1308% 1178mg	0% 0mg	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	155% 23.3mg	3.06% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Calcium	70.7% 707mg	99% 988mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	31.3% 0.28mg	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	155% 12.4mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	78.4% 1.8mg	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	145% 1017mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	6.25% 213mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	16.7% 1.83mg	11mg per day for Men 19-50 years
Water	42% 1561g	0.42% 15.4g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Cereals, Farina, Enriched, Assorted Brands Including CREAM OF WHEAT, Quick (1-3 Minutes), Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• 500 calories of Frozen Broccoli Spears have more Vitamin A, 2.5 times more Vitamin B2, 4.9 times more Vitamin B5, 4.7 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin C, 50.8 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While 500 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 2.4 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• 500 calories of Frozen Broccoli Spears have 2.2 times more Copper, 4.4 times more Magnesium, 2.4 times more Manganese, 2.9 times more Phosphorus, 20.3 times more Potassium, 1.7 times more Sodium, 3.2 times more Zinc and 101.5 times more Water than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While 500 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 1.4 times more Calcium and 3.7 times more Iron than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain similar levels of Selenium per 500 calories.
• 500 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 43.1 times more Omega 3, 32.6 times more Sugars, 8.9 times more Fiber and 3.3 times more Protein than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• Both Frozen Broccoli Spears and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry provide inadequate amounts of Omega 6 in 500 calories.