Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cereals, QUAKER, hominy grits, white, regular, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cereals, QUAKER, hominy grits, white, regular, dry	10%	4%	86%

Macro Nutrients

	Frozen Chopped Broccoli	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Energy	1.27% 37kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	86.4% 112g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	1.25% 0.91g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.1% 4g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16.4% 0.21mg	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	23.7% 95μg	72.6% 291μg	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	89% 80mg	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	11.5% 1.73mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cereals, QUAKER, hominy grits, white, regular, dry	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	14.4% 1.15mg	78.3% 6.27mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cereals, QUAKER, hominy grits, white, regular, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Cereals, QUAKER, hominy grits, white, regular, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Cereals, QUAKER, hominy grits, white, regular, dry:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C and 10.2 times more Vitamin E than Cereals, QUAKER, hominy grits, white, regular, dry.
• While 5 oz of Cereals, QUAKER, hominy grits, white, regular, dry contain 11.5 times more Vitamin B1, 3.8 times more Vitamin B2, 11.3 times more Vitamin B3 and 3.1 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, QUAKER, hominy grits, white, regular, dry provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cereals, QUAKER, hominy grits, white, regular, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Cereals, QUAKER, hominy grits, white, regular, dry have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cereals, QUAKER, hominy grits, white, regular, dry:

• 5 ounces of Frozen Chopped Broccoli have 28 times more Calcium, 1.5 times more Potassium and 9.1 times more Water than Cereals, QUAKER, hominy grits, white, regular, dry.
• While 5 oz of Cereals, QUAKER, hominy grits, white, regular, dry contain 5.5 times more Iron, 1.5 times more Magnesium and 1.5 times more Phosphorus than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cereals, QUAKER, hominy grits, white, regular, dry contain similar levels of Zinc per five ounces.
• 5 ounces of Cereals, QUAKER, hominy grits, white, regular, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.9 times more Fiber than Cereals, QUAKER, hominy grits, white, regular, dry.
• While 5 oz of Cereals, QUAKER, hominy grits, white, regular, dry contain 13.9 times more Energy, 16.6 times more Carbohydrate and 3.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy