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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Broccoli	Recommended Dietary Allowance
Energy	25.5% 740kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	51% 66.4g	130g per day for Men 19-50 years
Sugars	1.38% 1g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	29% 11g	68.4% 26g	38g per day for Men 19-50 years
Protein	28.2% 16g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 16.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	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	Broccoli	Recommended Dietary Allowance
Calcium	64% 640mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	54.4% 0.49mg	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	839% 67mg	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	37.3% 4.1mg	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 Broccoli:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 2 times more Vitamin B1 and 2.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 11 times more Vitamin B5, 6.3 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 78 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 Raw 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 Broccoli:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.4 times more Calcium, 9.2 times more Iron and 6.9 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains more Copper, 3.5 times more Magnesium, 4.3 times more Manganese, 4.7 times more Phosphorus, 11.7 times more Potassium and 4.6 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 Raw 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 2.2 times more Energy, 3.9 times more Omega 6 and 2.4 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, 17 times more Sugars, 2.4 times more Fiber and 1.8 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 Raw Broccoli have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 1 kg.