Comparing Nutrients in 14 ounces Broccoli VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Broccoli	Dry Quick Oats	Recommended Dietary Allowance
Energy	4.65% 135kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	13.8% 4.4g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	51.4% 8.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	207% 269g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	5.4% 3.93g	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	3.72% 2.7g	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	% 1.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 3.93g	g per day for Men 19-50 years
Fiber	27% 10.3g	105% 40g	38g per day for Men 19-50 years
Protein	20% 11g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	152% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	290% 87μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	31.8% 127μg	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	393% 354mg	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	20.6% 3.1mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry Quick Oats	Recommended Dietary Allowance
Calcium	18.7% 187mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	189% 1.7mg	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	36.2% 2.9mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	557% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1411% 635μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.4% 262mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.18% 2.65mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	99% 11mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1.16% 43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Dry Quick Oats:

• Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 1.9 times more Vitamin E and 50.8 times more Vitamin K than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 6.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Dry Quick Oats:

• Raw Broccoli has 49.4 times more Sodium and 8.2 times more Water than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 8.7 times more Copper, 5.9 times more Iron, 6 times more Magnesium, 15.4 times more Manganese, 5.9 times more Phosphorus, 10.2 times more Selenium and 6.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Dry Regular and Quick Oats Cereals have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.7 times more Sugars than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 11.1 times more Energy, 17.6 times more Fat, 9.7 times more Saturated Fat, 1.6 times more Omega 3, 44.9 times more Omega 6, 10.2 times more Carbohydrate, 3.9 times more Fiber and 4.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.