Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Frozen Chopped Broccoli	Oat Bran Bread	Recommended Dietary Allowance
Energy	3.56% 103kcal	32.3% 937kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	8.64% 2.77g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	122% 158g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	42% 30.6g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	47% 18g	38g per day for Men 19-50 years
Protein	20% 11g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	23% 206μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	106% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	22.3% 0.29mg	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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Oat Bran Bread	Recommended Dietary Allowance
Calcium	22.2% 222mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	59.5% 0.54mg	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	40% 3.2mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	134% 3.1mg	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	28.3% 198mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	216% 119μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	93% 1401mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	9.8% 363g	4.7% 175g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 26 times more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C, 2.8 times more Vitamin E and 67.6 times more Vitamin K than Oat Bran Bread.
• While Oat Bran Bread contains 9.5 times more Vitamin B1, 3.6 times more Vitamin B2, 10.3 times more Vitamin B3 and 2.1 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Oat Bran Bread have similar amounts of Vitamin B9 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Potassium and 2.1 times more Water than Oat Bran Bread.
• While Oat Bran Bread contains 3.6 times more Copper, 3.9 times more Iron, 1.9 times more Magnesium, 2.6 times more Manganese, 2.8 times more Phosphorus, 10.7 times more Selenium, 14.7 times more Sodium and 1.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Oat Bran Bread have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oat Bran Bread contains 9.1 times more Energy, 15.2 times more Fat, 15.8 times more Saturated Fat, 51.3 times more Omega 6, 8.3 times more Carbohydrate, 5.7 times more Sugars, 1.5 times more Fiber and 3.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Oat Bran Bread have similar amounts of Omega 3 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.