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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.83% 111kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	1.7% 1.23g	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	0% 0g	0.66% 0.48g	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	% 0g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.3g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.065mg	33.6% 0.44mg	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	13% 51.6μg	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	81.6% 73.4mg	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	0.4% 0.06mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	25% 248mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	16.5% 0.15mg	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	117% 9.33mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	32.8% 0.75mg	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	7.65% 53.6mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.6mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	NA	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Cooked Broccoli Raab contain 3.1 times more Vitamin B1, 6.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 6.7 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C, 84.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin B2, Vitamin C, Vitamin E and Vitamin K

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

• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 3.7 times more Iron than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 1.8 times more Copper, 3.4 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 14.9 times more Potassium, 14 times more Sodium and 2.1 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Cooked Broccoli Raab contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 3.6 times more Carbohydrate than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 22.3 times more Omega 3, 7 times more Fiber and 2.3 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Fiber
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.