Comparing Nutrients in 100 calories Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Boiled Broccoli

Weight per 100 calories

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt: 154g
• Boiled Broccoli: 286g

Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 1.9 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.23g	g per day for Men 19-50 years
Fiber	2.83% 1.08g	25% 9.43g	38g per day for Men 19-50 years
Protein	3.38% 1.9g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.86% 0.089mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.33% 1.17mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.26% 0.063mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	44% 0.57mg	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	10.4% 41.5μg	77% 309μg	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	206% 185mg	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	0.21% 0.031mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.15% 1.54mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	11% 0.88mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	1.83% 7.7mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	24% 0.55mg	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	3.08% 21.5mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	1% 34mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	7.55% 4.15μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.08mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	1.96% 0.22mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	3.5% 130g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 3.9 times more Vitamin B2, 1.3 times more Vitamin B3, 27.9 times more Vitamin B5, 10.6 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C, 134.6 times more Vitamin E and more Vitamin K than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 100 kcal.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 74.3 times more Calcium, more Copper, 2.2 times more Iron, 7.8 times more Magnesium, 9.7 times more Manganese, 8.9 times more Phosphorus, 24.7 times more Potassium, 38.1 times more Sodium, 6 times more Zinc and 2 times more Water than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Boiled and Drained Broccoli have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 1.4 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Fat, more Omega 3, 28.7 times more Sugars, more Fructose, 8.8 times more Fiber and 3.6 times more Protein than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.