Comparing Nutrients in 14 ounces Oatmeal Reduced-calorie Bread VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Broccoli Raab	Recommended Dietary Allowance
Energy	28.7% 833kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	7.43% 2.38g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	NA	28.2% 10.7g	38g per day for Men 19-50 years
Protein	54% 30g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.4mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	52.2% 0.68mg	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	54.6% 218μg	82.4% 329μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	89% 80mg	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	NA	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Broccoli Raab	Recommended Dietary Allowance
Calcium	45.6% 456mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	18.5% 0.17mg	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	114% 9.13mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	68% 1.57mg	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	56.7% 397mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	4.7% 175g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Reduced-calorie Bread VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Oatmeal Reduced-calorie Bread versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oatmeal Reduced-calorie Bread vs Broccoli Raab:

• 14 ounces of Oatmeal Reduced-calorie Bread have 2.1 times more Vitamin B1, 2.2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin B12 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain more Vitamin A, 3.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 101 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• 14 ounces of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Broccoli Raab have insufficient amounts of Vitamin B12

Comparing minerals per 14 ounces for Oatmeal Reduced-calorie Bread vs Broccoli Raab:

• 14 ounces of Oatmeal Reduced-calorie Bread have 2.4 times more Copper, 1.4 times more Manganese, 1.4 times more Phosphorus, 23 times more Selenium and 11.8 times more Sodium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.6 times more Potassium and 2.1 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Broccoli Raab contain similar levels of Calcium, Iron, Magnesium and Zinc per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oatmeal Reduced-calorie Bread have 9.5 times more Energy, 7.1 times more Fat, 44.4 times more Omega 6, 15.2 times more Carbohydrate and 2.4 times more Protein than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 3 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6