Comparing Nutrients in 14 ounces Cooked Oats with Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats with Salt	14%	19%	67%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Oats with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	9.7% 282kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6.03g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	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	36.6% 47.6g	22% 28.5g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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% 0g	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	% 0g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 0.32g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	34.5% 13g	38g per day for Men 19-50 years
Protein	18% 10g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	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	5.95% 24μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	44.7% 3.57mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	43.7% 306mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	18.8% 282mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.97% 332g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Oats with Salt vs Boiled Broccoli:

• Boiled Regular Oats with salt have 1.2 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 7.7 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B5, 40 times more Vitamin B6, 18 times more Vitamin B9, more Vitamin C, 18.1 times more Vitamin E and 470.3 times more Vitamin K than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Oats with Salt vs Boiled Broccoli:

• Boiled Regular Oats with salt have 1.2 times more Copper, 17.9 times more Fluoride, 1.3 times more Iron, 1.3 times more Magnesium, 3 times more Manganese, 3.4 times more Selenium, 1.7 times more Sodium and 2.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.4 times more Calcium and 4.2 times more Potassium than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt and Boiled and Drained Broccoli have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Regular Oats with salt have 2 times more Energy, 3.7 times more Fat, 10.6 times more Omega 6 and 1.7 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.6 times more Omega 3, 5.1 times more Sugars, more Fructose and 1.9 times more Fiber than Boiled Regular Oats with salt.
• Both Boiled Regular Oats with salt and Boiled and Drained Broccoli have similar amounts of Protein per 14 oz.
• Both Boiled Regular Oats with salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.