Comparing Nutrients in 14 ounces Dry Quick Oats VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dry Quick Oats	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	52% 1504kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	13.8% 4.4g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	51.4% 8.73g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	207% 269g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	3.4% 2.46g	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	1.3% 0.95g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 3.93g	% 0.6g	g per day for Men 19-50 years
Fiber	105% 40g	29.2% 11g	38g per day for Men 19-50 years
Protein	93% 52g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.83mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	290% 87μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	70.4% 282μg	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	163% 147mg	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	11% 1.67mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	18% 181mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	33% 0.3mg	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	215% 17.2mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	557% 13mg	65.6% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	1411% 635μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	219% 1536mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.65mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	1.16% 43g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Cooked Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry Quick Oats versus 14 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Dry Quick Oats have 2.7 times more Vitamin B1 and 2.5 times more Vitamin B5 than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain more Vitamin A, 1.8 times more Vitamin B3, 2.2 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 128 times more Vitamin K than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Dry Quick Oats have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Regular and Quick Oats Cereals as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Dry Quick Oats have 5.7 times more Copper, 3.4 times more Iron, 4.7 times more Magnesium, 8.5 times more Manganese, 4.7 times more Phosphorus, 19.5 times more Selenium and 5.1 times more Zinc than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 2.6 times more Calcium, 83.8 times more Sodium and 8.4 times more Water than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Cooked Broccoli Raab contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Quick Oats have 15.2 times more Energy, 12.5 times more Fat, 12.5 times more Saturated Fat, 71 times more Omega 6, 21.7 times more Carbohydrate, 3.6 times more Fiber and 3.4 times more Protein than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 2 times more Omega 3 than Dry Regular and Quick Oats Cereals.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6