Comparing Nutrients in 7 ounces Boiled Broccoli VS Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	8%	5%	87%

Macro Nutrients

	Boiled Broccoli	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	21% 27.5g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	0.25% 0.18g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	9.45% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	5.34% 0.069mg	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	53.6% 214μg	13.4% 53.6μg	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	143% 129mg	0% 0mg	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	19% 2.88mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	3.2% 0.073mg	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	19% 133mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	1.3% 43.7mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	29.5% 443mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.52% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt:

• 7 ounces of Boiled Broccoli have more Vitamin A, 2.1 times more Vitamin B2, 15 times more Vitamin B5, 5.7 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 72.5 times more Vitamin E and more Vitamin K than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• While 7 oz of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contain 1.6 times more Vitamin B1 and 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• 7 ounces of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt:

• 7 ounces of Boiled Broccoli have 40 times more Calcium, more Copper, 4.2 times more Magnesium, 5.2 times more Manganese, 4.8 times more Phosphorus, 13.3 times more Potassium and 3.2 times more Zinc than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• While 7 oz of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contain 1.7 times more Selenium and 5.4 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have more Omega 3, 4.7 times more Fiber and 1.9 times more Protein than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• While 7 oz of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt contain 1.9 times more Energy and 1.9 times more Carbohydrate than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 7 ounces of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Broccoli as well as Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 6 in seven ounces.