Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Broccoli

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: 909g
• Broccoli: 1471g

Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 1.6 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.36g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.6% 97g	75% 98g	130g per day for Men 19-50 years
Sugars	37.4% 27g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 1.47g	g per day for Men 19-50 years
Fiber	36% 13.6g	101% 38.2g	38g per day for Men 19-50 years
Protein	31.7% 17.7g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.5% 0.88mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.2mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	198% 2.57mg	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	68% 273μg	232% 926μg	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	1458% 1312mg	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	2.42% 0.36mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1245% 1494μg	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	Broccoli	Recommended Dietary Allowance
Calcium	115% 1145mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	80% 0.72mg	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	555% 44.4mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.7mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	134% 3.1mg	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	36.4% 255mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	6.15% 209mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	2.42% 36.4mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.27mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	21.3% 786g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 5.1 times more Vitamin B2, 1.3 times more Vitamin B3, 3.9 times more Vitamin B5, 14.2 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 31.5 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 Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Broccoli:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 1.7 times more Calcium and 4.1 times more Iron than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Copper, 4.2 times more Magnesium, 1.4 times more Manganese, 3.8 times more Phosphorus, 22.2 times more Potassium, 13.3 times more Sodium, 2.7 times more Zinc and 1.7 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.

Comparison of macro-nutrients per 500 calories:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 2.3 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Fat, 2 times more Saturated Fat, 9.3 times more Omega 3, more Fructose, 2.8 times more Fiber and 2.3 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 Raw Broccoli have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.