Comparing Nutrients in 7 ounces Cereals, QUAKER, corn grits, instant, plain, dry VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	23.5% 681kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	4.38% 4.25g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	4.13% 3g	4.02% 2.9g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	26% 14.5g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	322% 3.86mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.4mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	26.7% 0.35mg	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	87.3% 349μg	46.6% 187μg	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	151% 136mg	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	0.66% 0.099mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, dry	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	75% 750mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	7.94% 0.071mg	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	961% 77mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	22% 0.51mg	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	20.4% 143mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	148% 2225mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, dry VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, corn grits, instant, plain, dry versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry vs Frozen Broccoli Spears:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 27 times more Vitamin B1, 6.1 times more Vitamin B2, 19.5 times more Vitamin B3 and 1.9 times more Vitamin B9 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, more Vitamin C, 27 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 Broccoli Spears provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 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 Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, corn grits, instant, plain, dry vs Frozen Broccoli Spears:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 9.2 times more Calcium, 53.8 times more Iron, 1.8 times more Magnesium, 1.2 times more Phosphorus, 9 times more Selenium, 65.9 times more Sodium and 1.2 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Potassium and 12.6 times more Water than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Frozen Broccoli Spears contain similar levels of Copper and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 11.8 times more Energy, 6.3 times more Fat, 25.3 times more Omega 6, 14.7 times more Carbohydrate, 1.4 times more Fiber and 2.4 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.2 times more Omega 3 than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Frozen Broccoli Spears offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6