Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Oats	Recommended Dietary Allowance
Energy	3.83% 111kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	12.6% 2.15g	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	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	1.48% 1.07g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	31.3% 12g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	22% 12.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Oats	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	1.53% 0.02mg	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	5.95% 24μg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Oats	Recommended Dietary Allowance
Calcium	13% 131mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	100% 2.3mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.73% 360g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked Oats per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Cooked Oats:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 5.1 times more Vitamin B2, 2 times more Vitamin B3, 26 times more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin C, 16.5 times more Vitamin E and 293.7 times more Vitamin K than Cooked Oats.
• While 14 oz of Boiled Regular Oats contain 1.4 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Oats provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Oats have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Boiled Regular Oats have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Cooked Oats:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.7 times more Calcium and 2 times more Potassium than Cooked Oats.
• While 14 oz of Boiled Regular Oats contain 2.2 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 7.7 times more Selenium and 3.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Oats contain similar levels of Water per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 14 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.3 times more Omega 3, 5.4 times more Sugars, 1.8 times more Fiber and 1.2 times more Protein than Cooked Oats.
• While 14 oz of Boiled Regular Oats contain 2.5 times more Energy, 41.6 times more Omega 6 and 2.2 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Cooked Oats provide inadequate amounts of Omega 3