Comparing Nutrients in 5 ounces Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.6% 510kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	7.83% 10g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.11g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	29.4% 16.4g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	22% 0.28mg	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	43% 172μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.1% 0.47mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Boiled Broccoli	Recommended Dietary Allowance
Calcium	101% 1008mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	592% 47.3mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	12% 0.27mg	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	51% 357mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	6.38% 217mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	3.4% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry VS Boiled Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry versus 5 oz of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs Boiled Broccoli:

• 5 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 16 times more Vitamin B1, 4.6 times more Vitamin B2, 24.8 times more Vitamin B3 and 2.3 times more Vitamin B6 than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain more Vitamin A, more Vitamin C, 4.4 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry and Boiled Broccoli provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs Boiled Broccoli:

• 5 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 17.8 times more Calcium, 3.3 times more Copper, 49.8 times more Iron, 2.1 times more Magnesium, 6.7 times more Manganese, 3.8 times more Phosphorus, 12.5 times more Selenium, 3 times more Sodium and 2.9 times more Zinc than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 1.9 times more Potassium and 8.1 times more Water than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 10.3 times more Energy, 11.6 times more Omega 6, 10.2 times more Carbohydrate, 1.3 times more Fiber and 4.9 times more Protein than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 3.3 times more Omega 3 than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6