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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.24% 123kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	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	NA	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	NA	% 1.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	51% 460μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	11% 0.55mg	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	33.2% 133μg	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	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	0.26% 0.04mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	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	123% 9.84mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	5.1% 35.7mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.53% 167g	4.9% 181g	3700g per day for Men 19-50 years

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

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 4.5 times more Vitamin A, 4.4 times more Vitamin B1, 2.2 times more Vitamin B2, 6.6 times more Vitamin B3 and 2.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.4 times more Vitamin B5, more Vitamin C, 61 times more Vitamin E and 811 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 Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 7 oz.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 7 oz.

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

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 6.1 times more Iron, 1.3 times more Selenium and 4.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3 times more Magnesium, more Manganese, 2.8 times more Phosphorus, 10.6 times more Potassium and 2.8 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 Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 2.4 times more Energy and 2.7 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.5 times more Omega 3, 19.3 times more Sugars, 5 times more Fiber and 1.5 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.