Comparing Nutrients in 5 ounces Cereals, QUAKER, corn grits, instant, plain, dry VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	16.8% 486kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.03g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.5% 111g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	2.95% 2.14g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	% 2.14g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	11% 4.25g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.8% 12.8mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	14% 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	62.4% 249μg	23.7% 95μg	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	89% 80mg	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	0.47% 0.071mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, dry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	53.6% 536mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	6% 0.054mg	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	687% 55mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	18% 0.42mg	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	14.6% 102mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	106% 1589mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.28% 10.2g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, dry VS Frozen Chopped Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry vs Frozen Chopped Broccoli:

• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 36.7 times more Vitamin B1, 7.3 times more Vitamin B2, 19.2 times more Vitamin B3 and 2.6 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, more Vitamin C, 24.4 times more Vitamin E and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, corn grits, instant, plain, dry vs Frozen Chopped Broccoli:

• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 6.8 times more Calcium, 47.8 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 6.1 times more Selenium and 46.7 times more Sodium than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Copper, 1.4 times more Manganese, 1.6 times more Potassium and 12.7 times more Water than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Frozen Chopped Broccoli contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 13.2 times more Energy, 7.4 times more Fat, 30.2 times more Omega 6, 16.4 times more Carbohydrate, 1.4 times more Fiber and 2.6 times more Protein than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 3.5 times more Omega 3 than Cereals, QUAKER, corn grits, instant, plain, dry.
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6