Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 893g

Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 2.2 times more energy per unit of mass than Cooked Broccoli Raab, which is low in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Cooked Broccoli Raab	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	251% 4g	5.02% 0.08g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	76.6% 100g	130g per day for Men 19-50 years
Sugars	17% 12.4g	0.86% 0.63g	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	6.62% 4.8g	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	% 4.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 3g	% 0.63g	g per day for Men 19-50 years
Fiber	147% 56g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	137% 76.6g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	504% 4540μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	22.7% 0.29mg	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	355% 1420μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	822% 740mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	337% 50.6mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	236% 2360mg	112% 1116mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	41.7% 0.38mg	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	318% 25.4mg	525% 42mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	88% 2.03mg	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	234% 1640mg	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	6.04% 205mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	NA	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	21% 771g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Cooked With Water, Stove-top, Without Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt?

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 500 calories of Cooked Broccoli Raab have 6.9 times more Vitamin B1, 14.3 times more Vitamin B2, 5.4 times more Vitamin B3, 5.2 times more Vitamin B5, 14.9 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin C, 188.9 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 500 calories of Cooked Broccoli Raab have 2.1 times more Calcium, 4 times more Copper, 7.6 times more Magnesium, 3.7 times more Manganese, 6.8 times more Phosphorus, 33.4 times more Potassium, 31.4 times more Sodium, 4.7 times more Zinc and 2.4 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 1.7 times more Iron than Cooked Broccoli Raab.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 2.8 times more Fat, 50 times more Omega 3, 19.8 times more Sugars, 15.7 times more Fiber and 5.2 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 2.9 times more Omega 6 and 1.6 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Fiber