Comparing Nutrients in 14 ounces Oat Bran Bread VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Oat Bran Bread	Broccoli	Recommended Dietary Allowance
Energy	32.3% 937kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.77g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	42% 30.6g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	47% 18g	27% 10.3g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.37mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	53.4% 0.69mg	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	80.4% 321μg	62.5% 250μg	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	393% 354mg	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	11.6% 1.75mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Broccoli	Recommended Dietary Allowance
Calcium	25.8% 258mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	21.6% 0.19mg	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	155% 12.4mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	36.2% 0.83mg	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	80% 560mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	93% 1401mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	4.7% 175g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oat Bran Bread vs Broccoli:

• Oat Bran Bread has 7.1 times more Vitamin B1, 3 times more Vitamin B2, 7.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 2.4 times more Vitamin B6, more Vitamin C, 1.8 times more Vitamin E and 84.7 times more Vitamin K than Oat Bran Bread.
• Both Oat Bran Bread and Raw Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Oat Bran Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oat Bran Bread vs Broccoli:

• Oat Bran Bread has 1.4 times more Calcium, 2.8 times more Copper, 4.3 times more Iron, 1.7 times more Magnesium, 3.7 times more Manganese, 2.1 times more Phosphorus, 12 times more Selenium, 10.7 times more Sodium and 2.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Potassium and 2 times more Water than Oat Bran Bread.

Comparison of macro-nutrients per 14 ounces:

• Oat Bran Bread has 6.9 times more Energy, 11.9 times more Fat, 6.1 times more Saturated Fat, 1.6 times more Omega 3, 32.4 times more Omega 6, 6 times more Carbohydrate, 4.5 times more Sugars, 1.7 times more Fiber and 3.7 times more Protein than Raw Broccoli.
• Both Oat Bran Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.