Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereals, WHEATENA, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%

Macro Nutrients

	Boiled Broccoli	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.04% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	2.6% 0.44g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	0.68% 0.5g	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	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	6.77% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	2.9% 0.038mg	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	4.47% 18μg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	12.6% 0.11mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	70.5% 1.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.6% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, WHEATENA, cooked with water, with salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cereals, WHEATENA, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cereals, WHEATENA, cooked with water, with salt:

• 7 ounces of Boiled Broccoli have more Vitamin A, 5.7 times more Vitamin B1, 5.6 times more Vitamin B2, 14.7 times more Vitamin B5, 10.5 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 352.8 times more Vitamin K than Cereals, WHEATENA, cooked with water, with salt.
• Both Boiled Broccoli and Cereals, WHEATENA, cooked with water, with salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cereals, WHEATENA, cooked with water, with salt:

• 7 ounces of Boiled Broccoli have 3.8 times more Potassium than Cereals, WHEATENA, cooked with water, with salt.
• While 7 oz of Cereals, WHEATENA, cooked with water, with salt contain 2 times more Calcium, 4.2 times more Manganese, 6.9 times more Selenium, 5.8 times more Sodium and 1.5 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, WHEATENA, cooked with water, with salt contain similar levels of Copper, Iron, Magnesium, Phosphorus and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 6.6 times more Omega 3 and 1.7 times more Fiber than Cereals, WHEATENA, cooked with water, with salt.
• While 7 oz of Cereals, WHEATENA, cooked with water, with salt contain 1.7 times more Energy and 1.6 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, WHEATENA, cooked with water, with salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 7 ounces of Cereals, WHEATENA, cooked with water, with salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Cereals, WHEATENA, cooked with water, with salt provide inadequate amounts of Omega 6 in seven ounces.