Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Oat Bran Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.83% 111kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	5.5% 1.77g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	25.3% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	36.6% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	126% 164g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	19.3% 14g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	125% 47.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	31.4% 0.41mg	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	55.6% 222μg	80.4% 321μg	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	177% 159mg	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	35% 5.24mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	13% 131mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	128% 1.15mg	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	30.3% 2.42mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	190% 4.37mg	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	27.8% 194mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	149% 81.8μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	121% 1822mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	9.73% 360g	4.93% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Oat Bran Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Oat Bran Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Oat Bran Reduced-calorie Bread:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 4.7 times more Vitamin E and 51.8 times more Vitamin K than Oat Bran Reduced-calorie Bread.
• While 14 oz of Oat Bran Reduced-calorie Bread contain 6.4 times more Vitamin B1, 2.5 times more Vitamin B2, 8.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 14 ounces of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Oat Bran Reduced-calorie Bread:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Potassium and 2 times more Water than Oat Bran Reduced-calorie Bread.
• While 14 oz of Oat Bran Reduced-calorie Bread contain 1.7 times more Calcium, 8.6 times more Copper, 5.2 times more Iron, 4.2 times more Magnesium, 4.9 times more Manganese, 2.8 times more Phosphorus, 29.4 times more Selenium, 41.7 times more Sodium and 3.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oat Bran Reduced-calorie Bread contain 7.2 times more Energy, 26.7 times more Fat, 2.4 times more Omega 3, 120.5 times more Omega 6, 7.7 times more Carbohydrate, 2.4 times more Sugars, 4 times more Fiber and 2.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6