Comparing Nutrients in 7 ounces Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
Broccoli	27%	8%	65%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Broccoli	Recommended Dietary Allowance
Energy	5.06% 147kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.7g	10% 13g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.2g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	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	13.4% 53.6μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	197% 177mg	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	0.13% 0.02mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	11% 0.097mg	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	166% 13.3mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	4.23% 0.097mg	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	3.97% 27.8mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.36% 161g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Broccoli:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 2 times more Vitamin B1 and 2.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 11 times more Vitamin B5, 6.3 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 78 times more Vitamin E and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Raw Broccoli have similar amounts of Vitamin B2 per 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs Broccoli:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 1.4 times more Calcium, 9.2 times more Iron and 6.9 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains more Copper, 3.5 times more Magnesium, 4.3 times more Manganese, 4.7 times more Phosphorus, 11.7 times more Potassium and 4.6 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Raw Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 2.2 times more Energy, 3.9 times more Omega 6 and 2.4 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, 17 times more Sugars, 2.4 times more Fiber and 1.8 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Raw Broccoli have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 7 oz.