Comparing Nutrients in 500 calories Broccoli VS 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.

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%

Macro Nutrients

	Broccoli	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	7.88% 7.64g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	NA	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	78% 101g	130g per day for Men 19-50 years
Sugars	34.5% 25g	1.64% 1.2g	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	13.8% 10g	NA	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	16.8% 6.37g	38g per day for Men 19-50 years
Protein	74% 41.5g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	72% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	71.6% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	13.6% 0.18mg	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	232% 926μg	58% 232μg	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	1458% 1312mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.5% 11.5mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Calcium	69% 691mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	NA	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	134% 10.7mg	508% 40.7mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	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	139% 971mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	NA	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	108% 1622mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	8.13% 0.89mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	0.24% 8.93g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.8 times more Vitamin B2, 14.6 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and 44.6 times more Vitamin E than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• Both Raw Broccoli and Cereals, QUAKER, Instant Grits, Butter flavor, dry have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Raw Broccoli as well as Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Raw Broccoli has 1.2 times more Calcium, 9.9 times more Magnesium, 6.2 times more Phosphorus, 28.3 times more Potassium, 6.7 times more Zinc and 147.1 times more Water than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 3.8 times more Iron and 3.3 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 21 times more Sugars, 6 times more Fiber and 3.8 times more Protein than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 1.4 times more Fat and 2.1 times more Saturated Fat than Raw Broccoli.
• Both Raw Broccoli and Cereals, QUAKER, Instant Grits, Butter flavor, dry have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.