Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryVS Broccoli

Weight per 500 calories

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

141g

Broccoli

1471g

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 10.4 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 500 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry or Broccoli?

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

13%

83%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryvs Broccoli

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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2.05%2g

Fat

5.6%5.44g

2 gvs5.44 g

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

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1.1%0.36g

Saturated Fat

5.24%1.68g

0.36 gvs1.68 g

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

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3.26%0.052g

Omega 3

58%0.93g

0.052 gvs0.93 g

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

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4.9%0.83g

Omega 6

4.24%0.72g

0.83 gvs0.72 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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77.8%101g

Carbohydrate

75%98g

101 gvs98 g

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

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0.91%0.66g

Sugars

34.5%25g

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

0.66 gvs25 g

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

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0%0g

Fructose

13.8%10g

≤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]

0 gvs10 g

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

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%0g

Glucose

%7.2g

0 gvs7.2 g

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

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%0.55g

Sucrose

%1.47g

0.55 gvs1.47 g

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

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16.3%6.2g

Fiber

101%38.2g

6.2 gvs38.2 g

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

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29.2%16.4g

Protein

74%41.5g

16.4 gvs41.5 g

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

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Vitamins

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryvs Broccoli

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

NA μgvs456 μg

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

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89.2%1.07mg

Vitamin B1

87%1.04mg

Thiamine

1.07 mgvs1.04 mg

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

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45%0.59mg

Vitamin B2

132%1.72mg

Riboflavin

0.59 mgvs1.72 mg

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

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74.6%12mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

12 mgvs9.4 mg

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

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17.5%0.87mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.87 mgvs8.43 mg

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

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9.75%0.13mg

Vitamin B6

198%2.57mg

Pyridoxine

0.13 mgvs2.57 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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Vitamin B9

232%926μg

Folates and Folic Acid

NA μgvs926 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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0%0mg

Vitamin C

1458%1312mg

Ascorbic acid

0 mgvs1312 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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3.47%0.52mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

0.52 mgvs11.5 mg

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

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0%0μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

0 μgvs1494 μg

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

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Minerals

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryvs Broccoli

124%1242mg

Calcium

69%691mg

1242 mgvs691 mg

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

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32.2%0.29mg

Copper

80%0.72mg

0.29 mgvs0.72 mg

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

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Fluoride

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

NA μgvsNA μg

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

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564%45mg

Iron

134%10.7mg

45 mgvs10.7 mg

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

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15.4%64.8mg

Magnesium

73.5%309mg

64.8 mgvs309 mg

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

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83.7%1.93mg

Manganese

134%3.1mg

1.93 mgvs3.1 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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80%561mg

Phosphorus

139%971mg

561 mgvs971 mg

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

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6.63%225mg

Potassium

137%4647mg

225 mgvs4647 mg

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

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Selenium

67%36.8μg

NA μgvs36.8 μg

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

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30.8%462mg

Sodium

32.4%485mg

462 mgvs485 mg

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

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17.3%1.9mg

Zinc

55%6.03mg

1.9 mgvs6.03 mg

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

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0.44%16.3g

Water

35.5%1313g

16.3 gvs1313 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 Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Broccoli:

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 1.3 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 2.9 times more Vitamin B2, 9.6 times more Vitamin B5, 20.3 times more Vitamin B6, more Vitamin C, 22 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Broccoli:

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 1.8 times more Calcium and 4.2 times more Iron than Raw Broccoli.
While Raw Broccoli contains 2.5 times more Copper, 4.8 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 20.6 times more Potassium, 3.2 times more Zinc and 80.7 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Raw Broccoli have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli contains 2.7 times more Fat, 4.7 times more Saturated Fat, 17.8 times more Omega 3, 37.8 times more Sugars, more Fructose, 6.2 times more Fiber and 2.5 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Raw Broccoli have insufficient amounts of Omega 6, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryVS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without saltBroccoliVS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without saltCereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dryVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: