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

Macros Ratio

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

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	4.24% 123kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	11% 14.2g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	3.8% 2.76g	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	NA	2.03% 1.47g	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	NA	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.16g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	51% 460μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	30.5% 0.4mg	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	30.8% 123μg	53.6% 214μg	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	0% 0mg	143% 129mg	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	0.26% 0.04mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	123% 9.84mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	16.7% 0.38mg	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	5.1% 35.7mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.53% 167g	4.8% 177g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt versus 7 oz of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Boiled Broccoli:

• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 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 Broccoli.
• While 7 oz of Boiled and Drained Broccoli contain 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.
• 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 Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.6 times more Calcium, 7.4 times more Iron, 2.2 times more Selenium and 2.5 times more Sodium than Boiled Broccoli.
• While 7 oz of Boiled and Drained Broccoli contain 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.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Boiled Broccoli 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 Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.8 times more Energy and 1.8 times more Carbohydrate than Boiled Broccoli.
• While 7 oz of Boiled and Drained Broccoli contain 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.
• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3 and Fiber
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in seven ounces.