Comparing Nutrients in 500 calories Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Broccoli

Weight per 500 calories

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt: 676g
• Broccoli: 1471g

Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 2.2 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	75% 98g	130g per day for Men 19-50 years
Sugars	0.93% 0.68g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 1.47g	g per day for Men 19-50 years
Fiber	19.6% 7.43g	101% 38.2g	38g per day for Men 19-50 years
Protein	19% 10.7g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.5% 0.97mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.03% 0.35mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	198% 2.57mg	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	45.6% 182μg	232% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1458% 1312mg	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	0.45% 0.068mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Broccoli	Recommended Dietary Allowance
Calcium	43.2% 432mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	80% 0.72mg	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	567% 45.3mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	9.65% 40.5mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	134% 3.1mg	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	13.5% 95mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	5.37% 182mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	102% 1534mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	5.53% 0.61mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	15% 549g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Broccoli:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Vitamin B2, 24 times more Vitamin B5, 13.6 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin C, 169.8 times more Vitamin E and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Broccoli:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 4.2 times more Iron and 3.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, more Copper, 7.6 times more Magnesium, 9.3 times more Manganese, 10.3 times more Phosphorus, 25.5 times more Potassium, 9.9 times more Zinc and 2.4 times more Water than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.

Comparison of macro-nutrients per 500 calories:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.8 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Fat, 3.3 times more Saturated Fat, more Omega 3, 37 times more Sugars, more Fructose, 5.1 times more Fiber and 3.9 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.