Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cooked Oats with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	92% 120g	130g per day for Men 19-50 years
Sugars	19% 14g	3.72% 2.7g	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	10.2% 7.4g	0% 0g	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	% 4.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 2.5g	g per day for Men 19-50 years
Fiber	87% 33g	44.7% 17g	38g per day for Men 19-50 years
Protein	42.5% 24g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Oats with Salt	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	62.2% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	3.85% 0.05mg	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	270% 1080μg	15% 60μg	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	721% 649mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	18% 716μg	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	83.8% 6.7mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	252% 5.8mg	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	96% 670mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	24% 893g	22.6% 836g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cooked Oats with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Cooked Oats with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cooked Oats with Salt:

• 1 kilogram of Boiled Broccoli has 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 Cooked Oats with Salt.
• Both Boiled Broccoli and Cooked Oats with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Oats with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cooked Oats with Salt:

• 1 kilogram of Boiled Broccoli has 4.4 times more Calcium and 4.2 times more Potassium than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 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.
• Both Boiled Broccoli and Cooked Oats with Salt contain similar levels of Copper, Phosphorus and Water per one kilogram.
• 1 kilogram of Cooked Oats with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Broccoli as well as Boiled Regular Oats with salt lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 6.6 times more Omega 3 and 1.9 times more Fiber than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 2 times more Energy, 10.6 times more Omega 6 and 1.7 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Oats with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Cooked Oats with Salt provide inadequate amounts of Omega 3