Comparing Nutrients in 1 kilogram Toasted Oatmeal Bread VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Oatmeal Bread	13%	15%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Toasted Oatmeal Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	101% 2920kcal	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% 7.64g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	102% 17.4g	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	405% 527g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	122% 88.4g	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	113% 43g	79% 30g	38g per day for Men 19-50 years
Protein	164% 92g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Toasted Oatmeal Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	289% 3.47mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	181% 2.35mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.2% 2.4mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	133% 530μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	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	35.3% 5.3mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	72% 720mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	368% 29.4mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	444% 10.2mg	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	196% 1370mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	485% 267μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	324% 4860mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	8.43% 312g	24.7% 915g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Toasted Oatmeal 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 Oatmeal Bread vs Frozen Chopped Broccoli:

• 1 kilogram of Toasted Oatmeal Bread has 6.5 times more Vitamin B1, 2.4 times more Vitamin B2 and 6.5 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 10.4 times more Vitamin A, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9, 188 times more Vitamin C, 2.3 times more Vitamin E and 47.7 times more Vitamin K than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Oatmeal 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 Oatmeal Bread vs Frozen Chopped Broccoli:

• 1 kilogram of Toasted Oatmeal Bread has 1.3 times more Calcium, 6 times more Copper, 3.6 times more Iron, 2.3 times more Magnesium, 3.5 times more Manganese, 2.7 times more Phosphorus, 9.5 times more Selenium, 20.3 times more Sodium and 2.3 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Potassium and 2.9 times more Water than Toasted Oatmeal Bread.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Oatmeal Bread has 11.2 times more Energy, 16.6 times more Fat, 17.4 times more Saturated Fat, 56.2 times more Omega 6, 11 times more Carbohydrate, 6.5 times more Sugars, 1.4 times more Fiber and 3.3 times more Protein than Frozen Chopped Broccoli.
• Both Toasted Oatmeal 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