Comparing Nutrients in 14 ounces Broccoli Raab VS Oatmeal Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Broccoli Raab	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3% 87.3kcal	28.7% 833kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	7.43% 2.38g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	8.7% 11.3g	132% 172g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	NA	38g per day for Men 19-50 years
Protein	22.5% 12.6g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	43% 429mg	45.6% 456mg	1000mg per day for Men 19-50 years
Copper	18.5% 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	106% 8.5mg	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	41.4% 290mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	9.93% 367g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Oatmeal Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab 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 Broccoli Raab vs Oatmeal Reduced-calorie Bread:

• 14 ounces of Broccoli Raab have more Vitamin A, 3.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 101 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• While 14 oz of Oatmeal Reduced-calorie Bread contain 2.1 times more Vitamin B1, 2.2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin B12 than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab 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 Broccoli Raab vs Oatmeal Reduced-calorie Bread:

• 14 ounces of Broccoli Raab have 1.6 times more Potassium and 2.1 times more Water than Oatmeal Reduced-calorie Bread.
• While 14 oz of Oatmeal Reduced-calorie Bread contain 2.4 times more Copper, 1.4 times more Manganese, 1.4 times more Phosphorus, 23 times more Selenium and 11.8 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Oatmeal Reduced-calorie Bread contain similar levels of Calcium, Iron, Magnesium and Zinc per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 3 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• While 14 oz of Oatmeal Reduced-calorie Bread contain 9.5 times more Energy, 7.1 times more Fat, 44.4 times more Omega 6, 15.2 times more Carbohydrate and 2.4 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6