Comparing Nutrients in 1 pound Cereals, corn grits, white, regular and quick, enriched, dry VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Boiled Broccoli	Recommended Dietary Allowance
Energy	58% 1678kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	25% 32.6g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 0.36g	g per day for Men 19-50 years
Fiber	55% 21g	39.4% 15g	38g per day for Men 19-50 years
Protein	62% 34.7g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	480% 5.77mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	69.8% 0.91mg	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	194% 776μg	122% 490μg	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	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	173% 14mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	38.3% 0.88mg	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	72% 503mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, dry VS Boiled Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, corn grits, white, regular and quick, enriched, dry versus 1 lb of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry vs Boiled Broccoli:

• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry has 20.2 times more Vitamin B1, 2.8 times more Vitamin B2, 8.1 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains more Vitamin A, 2.4 times more Vitamin B5, more Vitamin C, 6.9 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Boiled Broccoli provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, corn grits, white, regular and quick, enriched, dry vs Boiled Broccoli:

• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry has 4.6 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus, 10.6 times more Selenium and 1.6 times more Zinc than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 10 times more Calcium, 2 times more Copper, 1.3 times more Manganese, 2.1 times more Potassium, 41 times more Sodium and 8.2 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry has 10.6 times more Energy, 16.6 times more Omega 6, 11 times more Carbohydrate, 1.4 times more Fiber and 3.2 times more Protein than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 4.3 times more Omega 3 than Cereals, corn grits, white, regular and quick, enriched, dry.
• 1 pound of Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6