Comparing Nutrients in 1 kilogram Cereals, QUAKER, hominy grits, white, regular, dry VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, hominy grits, white, regular, dry	10%	4%	86%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, QUAKER, hominy grits, white, regular, dry	Broccoli	Recommended Dietary Allowance
Energy	124% 3610kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 792g	51% 66.4g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	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	NA	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	42% 16g	68.4% 26g	38g per day for Men 19-50 years
Protein	157% 88g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, hominy grits, white, regular, dry	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	508% 6.1mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	333% 53.2mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	513% 2050μg	158% 630μg	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	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	8% 1.2mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, hominy grits, white, regular, dry	Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	NA	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	553% 44.2mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	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	104% 730mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	2.7% 100g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, hominy grits, white, regular, dry vs Broccoli:

• Cereals, QUAKER, hominy grits, white, regular, dry have 8.6 times more Vitamin B1, 3.1 times more Vitamin B2, 8.3 times more Vitamin B3 and 3.3 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, more Vitamin C and 6.5 times more Vitamin E than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry and Raw Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Cereals, QUAKER, hominy grits, white, regular, dry as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, hominy grits, white, regular, dry vs Broccoli:

• Cereals, QUAKER, hominy grits, white, regular, dry have 6.1 times more Iron and 1.3 times more Magnesium than Raw Broccoli.
• While Raw Broccoli contains 23.5 times more Calcium, 2.3 times more Potassium, 33 times more Sodium and 8.9 times more Water than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry and Raw Broccoli have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, hominy grits, white, regular, dry have 10.6 times more Energy, 4.3 times more Fat, 11.9 times more Carbohydrate and 3.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Sugars and 1.6 times more Fiber than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.