Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Frozen Broccoli Spears	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	10% 290kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	50% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	608% 791g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	7.86% 5.7g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.7g	g per day for Men 19-50 years
Fiber	79% 30g	121% 46g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	137% 76.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	1059% 12.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	261% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	279% 44.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	179% 2.33mg	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	235% 940μg	428% 1710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	90% 13.5mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	41% 410mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	33.3% 0.3mg	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	90% 7.2mg	381% 30.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	63% 1.45mg	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	84.3% 590mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	24.5% 906g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cereals, corn grits, white, regular and quick, enriched, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Cereals, corn grits, white, regular and quick, enriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, more Vitamin C, 6.4 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 kg of Cereals, corn grits, white, regular and quick, enriched, dry contains 17.7 times more Vitamin B1, 3 times more Vitamin B2, 9.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals, corn grits, white, regular and quick, enriched, dry provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 1 kilogram of Frozen Broccoli Spears has 10.3 times more Calcium, 1.8 times more Manganese, 1.8 times more Potassium and 8.3 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 kg of Cereals, corn grits, white, regular and quick, enriched, dry contains 4.2 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus, 8.9 times more Selenium and 2.1 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cereals, corn grits, white, regular and quick, enriched, dry contain similar levels of Copper per one kilogram.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 4.5 times more Omega 3 and 2.6 times more Sugars than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 1 kg of Cereals, corn grits, white, regular and quick, enriched, dry contains 12.8 times more Energy, 22.9 times more Omega 6, 14.8 times more Carbohydrate, 1.5 times more Fiber and 2.5 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3