Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.42% 99kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	0.082% 0.06g	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	NA	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.17% 2.9g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.26% 1.16mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	26.7% 0.35mg	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	8.43% 33.7μg	46.6% 187μg	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	151% 136mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	17.7% 177mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 188μg	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	99% 7.9mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	0.086% 0.002mg	22% 0.51mg	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	4.54% 31.8mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	0.99% 33.7mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Frozen Broccoli Spears:

• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 1.3 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 4.1 times more Vitamin B2, 3.4 times more Vitamin B5, 11.7 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C, 67.5 times more Vitamin E and 1014 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Frozen Broccoli Spears:

• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 2.2 times more Calcium, 5.5 times more Iron, 1.5 times more Selenium and 7.6 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.2 times more Magnesium, 256 times more Manganese, 3.7 times more Phosphorus, 14.7 times more Potassium and 2.6 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Frozen Broccoli Spears contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 2 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 10.4 times more Omega 3, 49 times more Sugars, 6 times more Fiber and 2.1 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 7 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Omega 3 and Fiber
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.