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

Weight per 100 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 28g
• Broccoli: 294g

Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 10.6 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, dry or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.2g	15% 19.5g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	6.9% 5g	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	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.29g	g per day for Men 19-50 years
Fiber	3.23% 1.23g	20% 7.65g	38g per day for Men 19-50 years
Protein	5.85% 3.28g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.04% 0.1mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.97% 0.026mg	39.6% 0.51mg	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	46.3% 185μg	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	292% 262mg	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	0.58% 0.086mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Broccoli	Recommended Dietary Allowance
Calcium	22.3% 223mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	6.53% 0.059mg	16% 0.14mg	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	104% 8.3mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	3% 12.5mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	27% 0.62mg	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	6.65% 46.5mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	1.24% 42mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	NA	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.95mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.38mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	7.1% 263g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 3.3 times more Vitamin B2, 9.8 times more Vitamin B5, 20.1 times more Vitamin B6, more Vitamin C, 26.6 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.

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

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 1.6 times more Calcium and 3.9 times more Iron than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Copper, 4.9 times more Magnesium, 1.6 times more Manganese, 4.2 times more Phosphorus, 22.1 times more Potassium, 49.8 times more Sodium, 3.2 times more Zinc and 82.6 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 100 calories:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 1.5 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Fat, 4.1 times more Saturated Fat, 13.9 times more Omega 3, 35.2 times more Sugars, more Fructose, 6.2 times more Fiber and 2.5 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 100 kcal.