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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	24.6% 712kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	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	111% 144g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	1.4% 1g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.47mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	20% 0.26mg	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	NA	33.2% 133μg	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	124% 112mg	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	4.1% 0.62mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	159% 1590mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	8.38% 0.075mg	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	738% 59mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	25.4% 0.58mg	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	47.3% 331mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	4.9% 181g	3700g per day for Men 19-50 years

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

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 14 times more Vitamin B1, 3.9 times more Vitamin B2, 12.9 times more Vitamin B3 and 2.2 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B6, more Vitamin C, 3.9 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

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

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 14.3 times more Calcium, 5.6 times more Copper, 36.7 times more Iron, 2.5 times more Magnesium, 4.6 times more Manganese, 3.3 times more Phosphorus and 2.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Potassium, 3.4 times more Sodium and 8 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 7 ounces:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 13.8 times more Energy, 5.1 times more Fat, 25.8 times more Omega 6, 15.2 times more Carbohydrate, 1.5 times more Fiber and 4.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Omega 3, 2.6 times more Sugars and more Fructose than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 7 oz.