Comparing Nutrients in 14 ounces Fortified Instant Oats VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Fortified Instant Oats	Boiled Broccoli	Recommended Dietary Allowance
Energy	49.5% 1437kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.34g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	22% 28.5g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	7.6% 5.5g	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	0.55% 0.4g	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0.32g	g per day for Men 19-50 years
Fiber	104% 39.7g	34.5% 13g	38g per day for Men 19-50 years
Protein	84.5% 47.3g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	340% 3064μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	61% 0.79mg	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	31.8% 127μg	107% 429μg	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	0% 0mg	286% 258mg	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	13.5% 2.02mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Boiled Broccoli	Recommended Dietary Allowance
Calcium	139% 1393mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	1226% 98mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	584% 13.4mg	33.5% 0.77mg	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	240% 1679mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	91% 9.96mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	9.57% 354g	3700g per day for Men 19-50 years

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

• Dry Plain Fortified Instant Oats have 10 times more Vitamin A, 7.1 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Vitamin B2, 2.5 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 2.8 times more Vitamin E and 74.3 times more Vitamin K than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fortified Instant Oats vs Boiled Broccoli:

• Dry Plain Fortified Instant Oats have 8.8 times more Calcium, 5.9 times more Copper, 36.9 times more Iron, 6.1 times more Magnesium, 17.4 times more Manganese, 6.3 times more Phosphorus, 1.2 times more Potassium, 14.5 times more Selenium, 5.4 times more Sodium and 5.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10 times more Water than Dry Plain Fortified Instant Oats.

Comparison of macro-nutrients per 14 ounces:

• Dry Plain Fortified Instant Oats have 10.3 times more Energy, 16.8 times more Fat, 17 times more Saturated Fat, 48 times more Omega 6, 9.7 times more Carbohydrate, 3 times more Fiber and 5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Omega 3 and 7.4 times more Fructose than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Boiled and Drained Broccoli have similar amounts of Sugars per 14 oz.
• Both Dry Plain Fortified Instant Oats as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.