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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	12.4% 359kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	4.12% 5.36g	130g per day for Men 19-50 years
Sugars	0.7% 0.51g	2.03% 1.47g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	7.9% 3g	38g per day for Men 19-50 years
Protein	21% 11.8g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.08mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.08% 0.092mg	10% 0.13mg	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	NA	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	44.6% 40mg	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	2.07% 0.31mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	80% 801mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	4.78% 0.043mg	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	372% 29.8mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	58.6% 1.35mg	14% 0.33mg	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	24% 167mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	NA	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	2.45% 91g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 13.5 times more Vitamin B1, 4.6 times more Vitamin B2, 13.3 times more Vitamin B3 and 2.3 times more Vitamin B5 than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain 1.4 times more Vitamin B6, more Vitamin C, 4.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 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 Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Boiled Spears Frozen Broccoli:

• 100 grams of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 15.7 times more Calcium, 4.9 times more Copper, 48.8 times more Iron, 2.3 times more Magnesium, 4.1 times more Manganese, 3 times more Phosphorus and 4.5 times more Zinc than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain 8 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Boiled Spears Frozen Broccoli contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 12.8 times more Energy, 61.6 times more Omega 6, 13.6 times more Carbohydrate, 1.5 times more Fiber and 3.8 times more Protein than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain 2.9 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Boiled Spears Frozen Broccoli offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6