Comparing Nutrients in 500 calories BroccoliVS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Weight per 500 calories

Broccoli

1471g

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

1000g

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 1.5 times more energy per unit of mass than Raw Broccoli, which is low in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 500 calories - Broccoli or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

12%

84%

500 kcal ▼

Macro Nutrients

Broccolivs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.6%5.44g

Fat

2.16%2.1g

5.44 gvs2.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.24%1.68g

Saturated Fat

1.03%0.33g

1.68 gvs0.33 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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58%0.93g

Omega 3

7.5%0.12g

0.93 gvs0.12 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.24%0.72g

Omega 6

6%1.02g

0.72 gvs1.02 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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75%98g

Carbohydrate

81%105g

98 gvs105 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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34.5%25g

Sugars

0.41%0.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

25 gvs0.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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13.8%10g

Fructose

≤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]

10 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.2g

Glucose

7.2 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.47g

Sucrose

1.47 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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101%38.2g

Fiber

13%5g

38.2 gvs5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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74%41.5g

Protein

25.7%14.4g

41.5 gvs14.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

50.7%456μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

456 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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87%1.04mg

Vitamin B1

46%0.55mg

Thiamine

1.04 mgvs0.55 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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132%1.72mg

Vitamin B2

19.2%0.25mg

Riboflavin

1.72 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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58.7%9.4mg

Vitamin B3

32.5%5.2mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs5.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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169%8.43mg

Vitamin B5

14%0.71mg

Pantothenic acid

8.43 mgvs0.71 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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198%2.57mg

Vitamin B6

10%0.13mg

Pyridoxine

2.57 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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232%926μg

Vitamin B9

30%120μg

Folates and Folic Acid

926 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1458%1312mg

Vitamin C

0%0mg

Ascorbic acid

1312 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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76.5%11.5mg

Vitamin E

1.33%0.2mg

Tocopherols and Tocotrienols

11.5 mgvs0.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1245%1494μg

Vitamin K

0.83%1μg

Phytomenadione or phylloquinone

1494 μgvs1 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

69%691mg

Calcium

87%870mg

691 mgvs870 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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80%0.72mg

Copper

44.4%0.4mg

0.72 mgvs0.4 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

23.4%934μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs934 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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134%10.7mg

Iron

468%37.4mg

10.7 mgvs37.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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73.5%309mg

Magnesium

12%50mg

309 mgvs50 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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134%3.1mg

Manganese

0%0mg

3.1 mgvs0 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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139%971mg

Phosphorus

21.4%150mg

971 mgvs150 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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137%4647mg

Potassium

4.7%160mg

4647 mgvs160 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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67%36.8μg

Selenium

51%28μg

36.8 μgvs28 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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32.4%485mg

Sodium

4%60mg

485 mgvs60 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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55%6.03mg

Zinc

12%1.3mg

6.03 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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35.5%1313g

Water

23.7%876g

1313 gvs876 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Broccoli vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B1, 6.9 times more Vitamin B2, 1.8 times more Vitamin B3, 11.9 times more Vitamin B5, 19.8 times more Vitamin B6, 7.7 times more Vitamin B9, more Vitamin C, 57.4 times more Vitamin E and 1494.1 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
Both Raw Broccoli as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

Raw Broccoli has 1.8 times more Copper, 6.2 times more Magnesium, more Manganese, 6.5 times more Phosphorus, 29 times more Potassium, 1.3 times more Selenium, 8.1 times more Sodium, 4.6 times more Zinc and 1.5 times more Water than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 1.3 times more Calcium and 3.5 times more Iron than Raw Broccoli.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli has 2.6 times more Fat, 5.1 times more Saturated Fat, 7.7 times more Omega 3, 83.3 times more Sugars, 7.6 times more Fiber and 2.9 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 1.4 times more Omega 6 than Raw Broccoli.
Both Raw Broccoli and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Broccoli as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BroccoliVS Boiled BroccoliCereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without saltVS Boiled BroccoliBroccoliVS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dryCereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without saltVS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Compare Foods

Comparing Nutrients in 500 calories BroccoliVS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Broccoli or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: