Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.5% 509kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	6.68% 1.14g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	1% 0.72g	2.87% 2.1g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	16.4% 6.24g	11% 4.25g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.4% 1.05mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	14% 0.18mg	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	20% 79.4μg	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	63% 57mg	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	2.93% 0.44mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	114% 1135mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	5.35% 0.048mg	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	527% 42mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	13.7% 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	34% 237mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.44% 16g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Cooked Chopped Frozen Broccoli:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 13.5 times more Vitamin B1, 4.6 times more Vitamin B2, 13.3 times more Vitamin B3 and 2.3 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Vitamin B6, more Vitamin C, 4.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Cooked Chopped Frozen Broccoli:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 24.3 times more Calcium, 6.2 times more Copper, 48.8 times more Iron, 3.5 times more Magnesium, 6 times more Manganese, 3.4 times more Phosphorus and 4.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Boiled Chopped Frozen Broccoli have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 12.8 times more Energy, 12.3 times more Fat, 61.6 times more Omega 6, 13.6 times more Carbohydrate, 1.5 times more Fiber and 3.8 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.9 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Boiled Chopped Frozen Broccoli have similar amounts of Omega 3 per 5 oz.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 5 oz.