Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry VS Broccoli Raab

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: 141g
• Broccoli Raab: 2273g

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 16.1 times more energy per 100g than Broccoli Raab. It has high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	3.26% 0.052g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.8% 101g	50% 64.8g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	% 0.55g	% 2.5g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	161% 61.4g	38g per day for Men 19-50 years
Protein	29.2% 16.4g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.2% 1.07mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.6% 12mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.75% 0.13mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	3.47% 0.52mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Broccoli Raab	Recommended Dietary Allowance
Calcium	124% 1242mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	106% 0.95mg	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	564% 45mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.8mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	83.7% 1.93mg	390% 8.98mg	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	80% 561mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	6.63% 225mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	NA	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	57% 2103g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Dry VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry or Broccoli Raab?

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain 3.4 times more Vitamin B1, 5 times more Vitamin B2, 2.3 times more Vitamin B3, 8.4 times more Vitamin B5, 30.7 times more Vitamin B6, more Vitamin C, 70.7 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain 2 times more Calcium, 3.3 times more Copper, 7.7 times more Magnesium, 4.7 times more Manganese, 3 times more Phosphorus, 19.8 times more Potassium, 1.6 times more Sodium, 9.2 times more Zinc and 129.2 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Broccoli Raab contain similar levels of Iron per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 1.6 times more Carbohydrate than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 5.6 times more Fat, 82.4 times more Omega 3, 13 times more Sugars, 9.9 times more Fiber and 4.4 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide inadequate amounts of Omega 3
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.