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Comparing Nutrients in 500 calories BroccoliVS Cereals, QUAKER, Instant Grits, Butter flavor, dry

Weight per 500 calories

Broccoli
1471g
Cereals, QUAKER, Instant Grits, Butter flavor, dry
136g

Cereals, QUAKER, Instant Grits, Butter flavor, dry have 10.9 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Broccoli or Cereals, QUAKER, Instant Grits, Butter flavor, dry?

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Cereals, QUAKER, Instant Grits, Butter flavor, dry
8%
13%
79%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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5.6%5.44g
Fat
7.88%7.64g
5.44 gvs7.64 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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5.24%1.68g
Saturated Fat
11%3.5g
1.68 gvs3.5 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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58%0.93g
Omega 3
NA
0.93 gvsNA g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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4.24%0.72g
Omega 6
NA
0.72 gvsNA 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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75%98g
Carbohydrate
78%101g
98 gvs101 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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34.5%25g
Sugars
1.64%1.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
25 gvs1.2 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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13.8%10g
Fructose
NA
≤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]
10 gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%7.2g
Glucose
NA
7.2 gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%1.47g
Sucrose
NA
1.47 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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101%38.2g
Fiber
16.8%6.37g
38.2 gvs6.37 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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74%41.5g
Protein
19.6%11g
41.5 gvs11 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

50.7%456μg
Vitamin A
NA
RAE, retinol activity equivalents
456 μgvsNA μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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87%1.04mg
Vitamin B1
90%1.1mg
Thiamine
1.04 mgvs1.1 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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132%1.72mg
Vitamin B2
72%0.93mg
Riboflavin
1.72 mgvs0.93 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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58.7%9.4mg
Vitamin B3
71.6%11.4mg
Niacin, nicotinic acid, niacinamide
9.4 mgvs11.4 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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169%8.43mg
Vitamin B5
NA
Pantothenic acid
8.43 mgvsNA mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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198%2.57mg
Vitamin B6
13.6%0.18mg
Pyridoxine
2.57 mgvs0.18 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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232%926μg
Vitamin B9
58%232μg
Folates and Folic Acid
926 μgvs232 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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1458%1312mg
Vitamin C
0%0mg
Ascorbic acid
1312 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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76.5%11.5mg
Vitamin E
1.7%0.26mg
Tocopherols and Tocotrienols
11.5 mgvs0.26 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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1245%1494μg
Vitamin K
NA
Phytomenadione or phylloquinone
1494 μgvsNA μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

69%691mg
Calcium
56%560mg
691 mgvs560 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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80%0.72mg
Copper
NA
0.72 mgvsNA mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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134%10.7mg
Iron
508%40.7mg
10.7 mgvs40.7 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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73.5%309mg
Magnesium
7.42%31mg
309 mgvs31 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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134%3.1mg
Manganese
NA
3.1 mgvsNA 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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139%971mg
Phosphorus
22.3%156mg
971 mgvs156 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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137%4647mg
Potassium
4.82%164mg
4647 mgvs164 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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67%36.8μg
Selenium
NA
36.8 μgvsNA μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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32.4%485mg
Sodium
108%1622mg
485 mgvs1622 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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55%6.03mg
Zinc
8.13%0.89mg
6.03 mgvs0.89 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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35.5%1313g
Water
0.24%8.93g
1313 gvs8.93 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Broccoli VS Cereals, QUAKER, Instant Grits, Butter Flavor, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli or Cereals, QUAKER, Instant Grits, Butter flavor, dry?

Lets compare vitamin content per 500 calories of Broccoli vs Cereals, QUAKER, Instant Grits, Butter flavor, dry:

Comparing minerals per 500 calories for Broccoli vs Cereals, QUAKER, Instant Grits, Butter flavor, dry:

Comparison of macro-nutrients per 500 calories:




Compare more foods per 500 kcal: