Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Boiled Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	111% 144g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	1.4% 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	2.03% 1.47g	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	% 0.97g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.81g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	23% 8.73g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	41.7% 23.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	17% 153μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	122% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	75.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	53.6% 214μg	NA	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	143% 129mg	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	19% 2.88mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	46.5% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	738% 59mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	116% 2.67mg	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	19% 133mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.61% 22.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 7 ounces of Boiled Broccoli have 2.2 times more Vitamin B6, more Vitamin C, 4.7 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 11.7 times more Vitamin B1, 3 times more Vitamin B2 and 11 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, CREAM OF WHEAT, 1 minute cook time, dry provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Boiled Broccoli vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 7 ounces of Boiled Broccoli have 1.9 times more Potassium, 5.9 times more Sodium and 7.8 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 20 times more Calcium, 3.5 times more Copper, 44.4 times more Iron, 2.1 times more Magnesium, 6.9 times more Manganese, 2.5 times more Phosphorus and 3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 2.5 times more Omega 3 than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 10.3 times more Energy, 15.7 times more Omega 6, 10.1 times more Carbohydrate, 1.3 times more Fiber and 4.9 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6