Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%

Macro Nutrients

	Boiled Broccoli	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	20% 26g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	0.19% 0.14g	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	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.14g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	17% 153μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	47% 0.61mg	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	30.8% 123μg	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	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	9.5% 0.085mg	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	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	0% 0mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.53% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt 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, instant, prepared with water, without salt:

• 7 ounces of Boiled Broccoli have 7.5 times more Vitamin B5, 1.7 times more Vitamin B9, more Vitamin C, 72.5 times more Vitamin E and 1411 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain 3 times more Vitamin A, 3.7 times more Vitamin B1, 1.7 times more Vitamin B2, 5.6 times more Vitamin B3 and 1.5 times more Vitamin B6 than Boiled and Drained Broccoli.
• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• 7 ounces of Boiled Broccoli have 1.4 times more Copper, 3.5 times more Magnesium, more Manganese, 3.7 times more Phosphorus, 14.7 times more Potassium and 2.6 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain 1.6 times more Calcium, 7.4 times more Iron, 2.2 times more Selenium and 2.5 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain similar levels of Water per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 8.5 times more Omega 3, 5.5 times more Fiber and 1.3 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain 1.8 times more Energy and 1.8 times more Carbohydrate than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Broccoli as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 6 in seven ounces.