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

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	128% 3700kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	608% 791g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	% 5.7g	NA	g per day for Men 19-50 years
Fiber	121% 46g	79% 30g	38g per day for Men 19-50 years
Protein	137% 76.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1059% 12.7mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	279% 44.7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	100% 1.3mg	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	428% 1710μg	168% 670μg	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	0% 0mg	627% 564mg	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	14% 2.1mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	42.2% 0.38mg	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	381% 30.5mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	128% 2.94mg	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	159% 1110mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	2.95% 109g	24.7% 915g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry has 24 times more Vitamin B1, 3.5 times more Vitamin B2, 9.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.6 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin C, 5.8 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Frozen Chopped Broccoli 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 Cereals, corn grits, white, regular and quick, enriched, dry as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry has 3.8 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus, 6.1 times more Selenium and 1.5 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 14 times more Calcium, 1.3 times more Copper, 2 times more Manganese, 1.5 times more Potassium and 8.4 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• 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 Cereals, corn grits, white, regular and quick, enriched, dry has 14.2 times more Energy, 27.3 times more Omega 6, 16.5 times more Carbohydrate, 1.5 times more Fiber and 2.7 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 3.8 times more Omega 3 than Cereals, corn grits, white, regular and quick, enriched, dry.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6