Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Frozen Broccoli Spears	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	1% 29kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	56% 72.6g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.7% 0.51g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.41g	g per day for Men 19-50 years
Fiber	7.9% 3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	38% 6.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	7.08% 0.092mg	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	23.5% 94μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	4.1% 41mg	80% 801mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	23.4% 0.21mg	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	9% 0.72mg	372% 29.8mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	58.6% 1.35mg	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	8.43% 59mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.31% 11.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Cereals, CREAM OF WHEAT, 1 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 100 grams of Frozen Broccoli Spears have 1.9 times more Vitamin B6, more Vitamin C, 4.4 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 100 g of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 10.3 times more Vitamin B1, 3.3 times more Vitamin B2, 13.1 times more Vitamin B3 and 2.6 times more Vitamin B5 than Frozen Broccoli Spears.
• 100 grams of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 100 grams of Frozen Broccoli Spears have 1.7 times more Potassium and 7.9 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 100 g of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 19.5 times more Calcium, 5.9 times more Copper, 41.3 times more Iron, 2.8 times more Magnesium, 5.3 times more Manganese, 2.8 times more Phosphorus and 4 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 2.6 times more Omega 3 and 2.9 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 100 g of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 12.4 times more Energy, 21.6 times more Omega 6, 13.6 times more Carbohydrate, 1.5 times more Fiber and 3.8 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6