Comparing Nutrients in 5 ounces Boiled Broccoli VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Boiled Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	1.68% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	12% 16g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	0.14% 0.099g	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	1.45% 1.05g	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	% 0.69g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.099g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	3.6% 0.047mg	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	38.3% 153μg	9.2% 37μg	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	102% 92mg	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	13.7% 2.06mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	14% 0.32mg	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	13.6% 95mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	0.96% 32.6mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 5 ounces of Boiled Broccoli have 5.6 times more Vitamin B2, 3.2 times more Vitamin B5, 6.1 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, 48.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 5 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin B2, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Boiled Broccoli vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 5 ounces of Boiled Broccoli have 1.5 times more Copper, 2.6 times more Magnesium, 2.5 times more Phosphorus, 12.7 times more Potassium, 10.3 times more Sodium and 1.7 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 5 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 3.1 times more Calcium and 7 times more Iron than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 13.2 times more Omega 3, 8.3 times more Fiber and 1.4 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 5 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 1.6 times more Carbohydrate than Boiled and Drained Broccoli.
• 5 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Broccoli as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy and Omega 6 in five ounces.