Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Broccoli

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 139g
• Broccoli: 1471g

Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 10.6 times more energy per 100g than Broccoli. It has high 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, dry or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	4.18% 0.067g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	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	78% 101g	75% 98g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	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	% 0.57g	% 1.47g	g per day for Men 19-50 years
Fiber	16% 6.13g	101% 38.2g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.46mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.86% 0.13mg	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	NA	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	2.88% 0.43mg	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, dry	Broccoli	Recommended Dietary Allowance
Calcium	112% 1116mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	32.7% 0.29mg	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	518% 41.4mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	15% 62.7mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	81.6% 1.88mg	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	33.2% 233mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.75mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.43% 16g	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, dry vs Broccoli:

• Raw Broccoli contains 3.3 times more Vitamin B2, 9.8 times more Vitamin B5, 20.1 times more Vitamin B6, more Vitamin C, 26.6 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Broccoli:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 1.6 times more Calcium and 3.9 times more Iron than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Copper, 4.9 times more Magnesium, 1.6 times more Manganese, 4.2 times more Phosphorus, 22.1 times more Potassium, 49.8 times more Sodium, 3.2 times more Zinc and 82.6 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 500 calories:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 1.5 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Fat, 4.1 times more Saturated Fat, 13.9 times more Omega 3, 35.2 times more Sugars, more Fructose, 6.2 times more Fiber and 2.5 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.