Comparing Nutrients in 1 kilogram Toasted Oat Bran Bread VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Bread	17%	16%	67%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Toasted Oat Bran Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	89.3% 2590kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	24% 7.66g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	71.3% 1.14g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	336% 437g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	117% 84.6g	18.6% 13.5g	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	NA	11.4% 8.3g	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	129% 49g	79% 30g	38g per day for Men 19-50 years
Protein	204% 114g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	369% 4.43mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.43mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	100% 1.3mg	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	173% 690μg	168% 670μg	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	627% 564mg	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	32% 4.8mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	71% 710mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	42.2% 0.38mg	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	429% 34.3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	128% 2.94mg	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	166% 1160mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	600% 330μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	258% 3870mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	10.4% 385g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oat Bran Bread VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Oat Bran Bread versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Oat Bran Bread vs Frozen Chopped Broccoli:

• 1 kilogram of Toasted Oat Bran Bread has 8.4 times more Vitamin B1, 3.6 times more Vitamin B2 and 10.2 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 26 times more Vitamin A, 2.4 times more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin C, 2.5 times more Vitamin E and 62.4 times more Vitamin K than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Frozen Chopped Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Oat Bran Bread as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Oat Bran Bread vs Frozen Chopped Broccoli:

• 1 kilogram of Toasted Oat Bran Bread has 1.3 times more Calcium, 3.4 times more Copper, 4.2 times more Iron, 1.9 times more Magnesium, 2.6 times more Manganese, 2.3 times more Phosphorus, 11.8 times more Selenium, 16.1 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.7 times more Potassium and 2.4 times more Water than Toasted Oat Bran Bread.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Oat Bran Bread has 10 times more Energy, 16.6 times more Fat, 17.4 times more Saturated Fat, 56.4 times more Omega 6, 9.1 times more Carbohydrate, 6.3 times more Sugars, 1.6 times more Fiber and 4.1 times more Protein than Frozen Chopped Broccoli.
• Both Toasted Oat Bran Bread and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6