Comparing Nutrients in 5 ounces Cereals, WHEATENA, cooked with water VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water	13%	8%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, WHEATENA, cooked with water	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	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	13% 16.7g	7.83% 10g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	10% 3.83g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	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	2.5% 9.92μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11.3% 113mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	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	9.92% 0.79mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	12% 85mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.27% 121g	3.4% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, WHEATENA, cooked with water VS Boiled Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, WHEATENA, cooked with water 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, WHEATENA, cooked with water vs Boiled Broccoli:

• 5 oz of Boiled and Drained Broccoli contain 6.3 times more Vitamin B1, 6.2 times more Vitamin B2, 14.7 times more Vitamin B5, 10.5 times more Vitamin B6, 15.4 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water.
• Both Cereals, WHEATENA, cooked with water and Boiled Broccoli provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Cereals, WHEATENA, cooked with water as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals, WHEATENA, cooked with water vs Boiled Broccoli:

• 5 ounces of Cereals, WHEATENA, cooked with water have 2 times more Calcium, 4.2 times more Manganese and 1.5 times more Zinc than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 3.8 times more Potassium and 20.5 times more Sodium than Cereals, WHEATENA, cooked with water.
• Both Cereals, WHEATENA, cooked with water and Boiled Broccoli contain similar levels of Copper, Iron, Magnesium, Phosphorus and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, WHEATENA, cooked with water have 1.6 times more Carbohydrate than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 6.3 times more Omega 3 than Cereals, WHEATENA, cooked with water.
• Both Cereals, WHEATENA, cooked with water and Boiled Broccoli offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Cereals, WHEATENA, cooked with water provide inadequate amounts of Omega 3
• Both Cereals, WHEATENA, cooked with water as well as Boiled and Drained Broccoli provide inadequate amounts of Energy and Omega 6 in five ounces.