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Comparing Nutrients in 1 kilogram Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without saltVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt
8%
6%
86%
Boiled Broccoli
23%
9%
68%
1 kg ▼

Macro Nutrients

25.5%740kcal
Energy
12%350kcal
740 kcalvs350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.05%4.9g
Fat
4.23%4.1g
4.9 gvs4.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.38%0.76g
Saturated Fat
2.47%0.79g
0.76 gvs0.79 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
74.4%1.2g
0 gvs1.2 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.2%1.9g
Omega 6
3%0.51g
1.9 gvs0.51 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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123%160g
Carbohydrate
55.2%71.8g
160 gvs71.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.38%1g
Sugars
19%14g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1 gvs14 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
10.2%7.4g
≤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 gvs7.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
%4.9g
0 gvs4.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1g
Sucrose
%0.8g
1 gvs0.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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29%11g
Fiber
87%33g
11 gvs33 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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28.2%16g
Protein
42.5%24g
16 gvs24 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
85.6%770μg
RAE, retinol activity equivalents
NA μgvs770 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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119%1.43mg
Vitamin B1
52.5%0.63mg
Thiamine
1.43 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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104%1.35mg
Vitamin B2
95%1.23mg
Riboflavin
1.35 mgvs1.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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105%16.7mg
Vitamin B3
34.6%5.53mg
Niacin, nicotinic acid, niacinamide
16.7 mgvs5.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.4%0.52mg
Vitamin B5
123%6.16mg
Pantothenic acid
0.52 mgvs6.16 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21.5%0.28mg
Vitamin B6
154%2mg
Pyridoxine
0.28 mgvs2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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67.5%270μg
Vitamin B9
270%1080μg
Folates and Folic Acid
270 μgvs1080 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B9
NA
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
721%649mg
Ascorbic acid
0 mgvs649 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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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0.67%0.1mg
Vitamin E
97%14.5mg
Tocopherols and Tocotrienols
0.1 mgvs14.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
1176%1411μg
Phytomenadione or phylloquinone
0 μgvs1411 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

64%640mg
Calcium
40%400mg
640 mgvs400 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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0%0mg
Copper
67.8%0.61mg
0 mgvs0.61 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
1%40μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs40 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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839%67mg
Iron
83.8%6.7mg
67 mgvs6.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg
Magnesium
50%210mg
60 mgvs210 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21.3%0.49mg
Manganese
84.3%1.94mg
0.49 mgvs1.94 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
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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20%140mg
Phosphorus
96%670mg
140 mgvs670 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.94%270mg
Potassium
86%2930mg
270 mgvs2930 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
29%16μg
NA μgvs16 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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151%2270mg
Sodium
27.3%410mg
2270 mgvs410 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.2%0.9mg
Zinc
41%4.5mg
0.9 mgvs4.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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22%812g
Water
24%893g
812 gvs893 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Boiled Broccoli:
Comparing minerals per 1 kilogram for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Boiled Broccoli:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: