Comparing Nutrients in 1 kilogram Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS 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%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	25.5% 740kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	0% 0g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	1.38% 1g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 1g	% 0.8g	g per day for Men 19-50 years
Fiber	29% 11g	87% 33g	38g per day for Men 19-50 years
Protein	28.2% 16g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 16.7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	154% 2mg	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	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	64% 640mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	839% 67mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	84.3% 1.94mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	22% 812g	24% 893g	3700g per day for Men 19-50 years

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:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 2.3 times more Vitamin B1 and 3 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11.8 times more Vitamin B5, 7.1 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 145 times more Vitamin E and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Boiled Broccoli:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.6 times more Calcium, 10 times more Iron and 5.5 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Copper, 3.5 times more Magnesium, 4 times more Manganese, 4.8 times more Phosphorus, 10.9 times more Potassium and 5 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Boiled and Drained Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 2.1 times more Energy, 3.7 times more Omega 6 and 2.2 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 13.9 times more Sugars, more Fructose, 3 times more Fiber and 1.5 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.