Comparing Nutrients in 14 ounces Boiled Spears Frozen Broccoli VS Oatmeal Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.83% 111kcal	28.7% 833kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	7.43% 2.38g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	30% 5.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	132% 172g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	NA	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	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Oatmeal 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	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	13.7% 0.18mg	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	29.8% 119μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	20.2% 202mg	45.6% 456mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	43.7% 0.39mg	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	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	93% 2.14mg	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	31% 218mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	9.73% 360g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Oatmeal Reduced-calorie Bread per 14 oz

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

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

• 14 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 2.9 times more Vitamin B6 and 200.5 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• While 14 oz of Oatmeal Reduced-calorie Bread contain 6.3 times more Vitamin B1, 3.5 times more Vitamin B2, 6.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin B12 than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Oatmeal Reduced-calorie Bread:

• 14 ounces of Boiled Spears Frozen Broccoli have 1.5 times more Potassium and 2.1 times more Water than Oatmeal Reduced-calorie Bread.
• While 14 oz of Oatmeal Reduced-calorie Bread contain 2.3 times more Calcium, 2.3 times more Copper, 3.8 times more Iron, 1.7 times more Manganese, 1.8 times more Phosphorus, 12.1 times more Selenium, 16.2 times more Sodium and 2.8 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Oatmeal Reduced-calorie Bread contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oatmeal Reduced-calorie Bread contain 7.5 times more Energy, 31.8 times more Fat, 1.5 times more Omega 3, 99.2 times more Omega 6, 8.1 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6