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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.24% 123kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	4.02% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	51% 460μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	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	30.8% 123μg	27.8% 111μg	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	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	7.5% 0.067mg	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	123% 9.84mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	19.2% 0.44mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.53% 167g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Cooked Chopped Frozen 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 Cooked Chopped Frozen 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 Cooked Chopped Frozen Broccoli:

• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 4.5 times more Vitamin A, 4.2 times more Vitamin B1, 2.6 times more Vitamin B2, 6.8 times more Vitamin B3 and 2.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 3.3 times more Vitamin B5, more Vitamin C, 66 times more Vitamin E and 881 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per seven ounces.
• 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 Chopped Frozen 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 Cooked Chopped Frozen Broccoli:

• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.9 times more Calcium, 1.3 times more Copper, 8.1 times more Iron, 5 times more Selenium and 9.3 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2.2 times more Magnesium, more Manganese, 2.7 times more Phosphorus, 7.1 times more Potassium and 1.6 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 Cooked Chopped Frozen 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
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 2.2 times more Energy and 2.4 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 3 times more Omega 3, 21 times more Sugars, 5 times more Fiber and 1.7 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 Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.