Comparing Nutrients in 1 kilogram Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	8%	5%	87%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	22.4% 650kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	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	107% 139g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	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	NA	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	79% 30g	38g per day for Men 19-50 years
Protein	22% 12.3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	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	86% 1.03mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.62mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	67.5% 270μg	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	1.33% 0.2mg	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, yellow, regular, quick, enriched, cooked with water, with salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1% 10mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	71.3% 5.7mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	20% 140mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	149% 2230mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23% 844g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt 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, yellow, regular, quick, enriched, cooked with water, with salt vs Frozen Chopped Broccoli:

• 1 kilogram of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt has 1.9 times more Vitamin B1 and 1.6 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.7 times more Vitamin B2, 6.8 times more Vitamin B5, 3.7 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 61 times more Vitamin E and more Vitamin K than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• 1 kilogram of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt 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, yellow, regular, quick, enriched, cooked with water, with salt vs Frozen Chopped Broccoli:

• 1 kilogram of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt has 9.3 times more Sodium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 56 times more Calcium, more Copper, 1.4 times more Iron, 3.6 times more Magnesium, 7.9 times more Manganese, 3.6 times more Phosphorus, 9.6 times more Potassium and 3.4 times more Zinc than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt and Frozen Chopped Broccoli contain similar levels of Selenium and Water per one kilogram.
• 1 kilogram of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt has 2.5 times more Energy and 2.9 times more Carbohydrate than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Omega 3, 4.3 times more Fiber and 2.3 times more Protein than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• 1 kilogram of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Fiber
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.