Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: 182g

Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 2.1 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is low in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	15% 19.4g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	7.47% 5.4g	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	4.4% 3.2g	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	% 2.9g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	7.18% 2.73g	38g per day for Men 19-50 years
Protein	19.3% 11g	6.33% 3.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	5.17% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	2.8% 0.036mg	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	64.4% 258μg	13.6% 54.5μg	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	241% 217mg	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	31.3% 4.7mg	0.48% 0.073mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	21.5% 215mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	8.9% 0.08mg	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	39% 3.1mg	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	3.46% 14.5mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	18.7% 0.43mg	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	27.5% 192mg	7.27% 51mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	1.23% 42mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	NA	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	0.48% 7.27mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	4.13% 0.45mg	11mg per day for Men 19-50 years
Water	9.5% 352g	4.25% 157g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Cooked With Water, Microwaved, Without Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt?

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 100 calories of Frozen Chopped Broccoli have 5.5 times more Vitamin B2, 1.2 times more Vitamin B3, 2.5 times more Vitamin B5, 13.8 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C, 64.5 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Frozen Chopped Broccoli and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 100 calories of Frozen Chopped Broccoli have 1.8 times more Copper, 4.8 times more Magnesium, 2.6 times more Manganese, 3.8 times more Phosphorus, 19.5 times more Potassium, 12.7 times more Sodium, 4.1 times more Zinc and 2.2 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 2.8 times more Iron than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain similar levels of Calcium per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Chopped Broccoli have 20.2 times more Omega 3, more Fructose, 4.2 times more Fiber and 3 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Frozen Chopped Broccoli and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 6 in 100 calories.