Comparing Nutrients in 14 ounces Boiled Broccoli VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Boiled Broccoli	Fortified Instant Oats	Recommended Dietary Allowance
Energy	4.8% 139kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	16.7% 5.34g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	212% 276g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	8.2% 5.95g	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	4.05% 2.94g	0.55% 0.4g	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	% 1.94g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 3.97g	g per day for Men 19-50 years
Fiber	34.5% 13g	104% 39.7g	38g per day for Men 19-50 years
Protein	17% 9.45g	84.5% 47.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	34% 306μg	340% 3064μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	24.4% 0.32mg	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	107% 429μg	31.8% 127μg	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	286% 258mg	0% 0mg	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	38.4% 5.75mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	16% 159mg	139% 1393mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	159% 1.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	1226% 98mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	584% 13.4mg	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	38% 266mg	240% 1679mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	58.2% 873mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	91% 9.96mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.96% 35.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Fortified Instant Oats per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Fortified Instant Oats:

• 14 ounces of Boiled Broccoli have 2.5 times more Vitamin B2, 2.5 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 2.8 times more Vitamin E and 74.3 times more Vitamin K than Fortified Instant Oats.
• While 14 oz of Dry Plain Fortified Instant Oats contain 10 times more Vitamin A, 7.1 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled and Drained Broccoli.
• 14 ounces of Fortified Instant Oats have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Fortified Instant Oats:

• 14 ounces of Boiled Broccoli have 10 times more Water than Fortified Instant Oats.
• While 14 oz of Dry Plain Fortified Instant Oats contain 8.8 times more Calcium, 5.9 times more Copper, 36.9 times more Iron, 6.1 times more Magnesium, 17.4 times more Manganese, 6.3 times more Phosphorus, 14.5 times more Selenium, 5.4 times more Sodium and 5.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Fortified Instant Oats contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 1.7 times more Omega 3 than Fortified Instant Oats.
• While 14 oz of Dry Plain Fortified Instant Oats contain 10.3 times more Energy, 16.8 times more Fat, 17 times more Saturated Fat, 48 times more Omega 6, 9.7 times more Carbohydrate, 3 times more Fiber and 5 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6