Comparing Nutrients in 7 ounces Broccoli VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	17% 22g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.2g	% 0.14g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	10% 5.6g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	5.04% 0.065mg	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	31.3% 125μg	13% 51.6μg	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	197% 177mg	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	10.3% 1.55mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	9.33% 93mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	18% 1.45mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	19.6% 0.45mg	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	18.7% 131mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	1.34% 45.6mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• Raw Broccoli has 1.3 times more Vitamin B1, 5.3 times more Vitamin B2, 3 times more Vitamin B5, 5.3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 26 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 1.3 times more Vitamin B3 than Raw Broccoli.

Comparing minerals per 7 ounces for Broccoli vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• Raw Broccoli has 2.6 times more Magnesium, 2.4 times more Phosphorus, 13.7 times more Potassium, 8.3 times more Sodium and 1.6 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 2.7 times more Calcium and 6.4 times more Iron than Raw Broccoli.
• Both Raw Broccoli and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have similar amounts of Copper, Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 7 times more Omega 3, 24.3 times more Sugars, 6.5 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 1.6 times more Energy, 4.1 times more Omega 6 and 1.7 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 7 oz.