Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	16.7% 485kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	NA	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	82.7% 108g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	1.4% 1g	1.2% 0.88g	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	NA	0.47% 0.34g	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	NA	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	17% 6.52g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	25% 14g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.7% 1.05mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.5% 12.7mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	24% 0.31mg	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	66.3% 265μg	25% 101μg	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	58.3% 52.4mg	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	1.04% 0.16mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	62.5% 625mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	NA	12% 0.11mg	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	745% 59.6mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	23.4% 0.54mg	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	16% 112mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	NA	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	171% 2559mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Cooked Broccoli Raab:

• 5 ounces of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 5 times more Vitamin B1, 5.3 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.6 times more Vitamin B9 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and 23 times more Vitamin E than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• 5 ounces of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Cooked Broccoli Raab:

• 5 ounces of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 3.7 times more Calcium, 33.1 times more Iron and 32.2 times more Sodium than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 2 times more Potassium and 12.9 times more Water than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry and Cooked Broccoli Raab contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 13.7 times more Energy, 24.3 times more Carbohydrate, 1.6 times more Fiber and 2.6 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy