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Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Grits, Butter flavor, dryVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Grits, Butter flavor, dry
8%
13%
79%
Boiled Broccoli
23%
9%
68%
1 kg ▼

Macro Nutrients

127%3690kcal
Energy
12%350kcal
3690 kcalvs350 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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58%56.4g
Fat
4.23%4.1g
56.4 gvs4.1 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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80.6%26g
Saturated Fat
2.47%0.79g
26 gvs0.79 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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

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

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

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576%748g
Carbohydrate
55.2%71.8g
748 gvs71.8 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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12%8.8g
Sugars
19%14g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.8 gvs14 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvs7.4 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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

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

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124%47g
Fiber
87%33g
47 gvs33 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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145%81g
Protein
42.5%24g
81 gvs24 g
Recommended Dietary Allowance for Protein 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 for Vitamin A is 900μg per day for Men 19-50 years .

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667%8mg
Vitamin B1
52.5%0.63mg
Thiamine
8 mgvs0.63 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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531%6.9mg
Vitamin B2
95%1.23mg
Riboflavin
6.9 mgvs1.23 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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528%84.5mg
Vitamin B3
34.6%5.53mg
Niacin, nicotinic acid, niacinamide
84.5 mgvs5.53 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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

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100%1.3mg
Vitamin B6
154%2mg
Pyridoxine
1.3 mgvs2 mg
Recommended Dietary Allowance for Vitamin B6 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 for Vitamin B7 is 30μg per day for Men 19-50 years .

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428%1710μg
Vitamin B9
270%1080μg
Folates and Folic Acid
1710 μgvs1080 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 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 for Vitamin C 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 for Vitamin D is 600IU per day for Men 19-50 years .

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12.7%1.9mg
Vitamin E
97%14.5mg
Tocopherols and Tocotrienols
1.9 mgvs14.5 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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

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Minerals

413%4130mg
Calcium
40%400mg
4130 mgvs400 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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NA
Copper
67.8%0.61mg
NA mgvs0.61 mg
Recommended Dietary Allowance for Copper 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 for Fluoride is 4000μg per day for Men 19-50 years .

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3750%300mg
Iron
83.8%6.7mg
300 mgvs6.7 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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54.8%230mg
Magnesium
50%210mg
230 mgvs210 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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164%1150mg
Phosphorus
96%670mg
1150 mgvs670 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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35.6%1210mg
Potassium
86%2930mg
1210 mgvs2930 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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

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798%11970mg
Sodium
27.3%410mg
11970 mgvs410 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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60%6.6mg
Zinc
41%4.5mg
6.6 mgvs4.5 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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1.8%66g
Water
24%893g
66 gvs893 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Cereals, QUAKER, Instant Grits, Butter flavor, dry VS Boiled Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Grits, Butter flavor, dry versus 1 kg of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Grits, Butter flavor, dry vs Boiled Broccoli:

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Grits, Butter flavor, dry vs Boiled Broccoli:

Comparison of macro-nutrients per 1 kilogram:




Compare more foods per 1 kg: