Comparing Nutrients in 14 ounces Broccoli VS Oats

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oats	17%	16%	67%

Macro Nutrients

	Broccoli	Oats	Recommended Dietary Allowance
Energy	4.65% 135kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	15% 4.83g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	56.6% 9.62g	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	202% 263g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	111% 42g	38g per day for Men 19-50 years
Protein	20% 11g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Broccoli	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	252% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	36.3% 0.47mg	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	55.6% 222μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Oats	Recommended Dietary Allowance
Calcium	18.7% 187mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	276% 2.5mg	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	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	167% 703mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	848% 19.5mg	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	297% 2076mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	50% 1703mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	143% 15.8mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.88% 32.6g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Oats.
• While Oats contain 10.7 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli and Oats have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Raw Broccoli as well as Oats have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Oats:

• Raw Broccoli has 16.5 times more Sodium and 10.9 times more Water than Oats.
• While Oats contain 12.8 times more Copper, 6.5 times more Iron, 8.4 times more Magnesium, 23.4 times more Manganese, 7.9 times more Phosphorus, 1.4 times more Potassium, 10.2 times more Selenium and 9.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Oats have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oats contain 11.4 times more Energy, 18.6 times more Fat, 10.7 times more Saturated Fat, 1.8 times more Omega 3, 49.5 times more Omega 6, 10 times more Carbohydrate, 4.1 times more Fiber and 6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.