Comparing Nutrients in 1 kilogram Boiled Broccoli VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oat Flour	15%	20%	65%

Macro Nutrients

	Boiled Broccoli	Oat Flour	Recommended Dietary Allowance
Energy	12% 350kcal	139% 4040kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	50.2% 16g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	187% 32g	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	505% 657g	130g per day for Men 19-50 years
Sugars	19% 14g	11% 8g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 5g	g per day for Men 19-50 years
Fiber	87% 33g	171% 65g	38g per day for Men 19-50 years
Protein	42.5% 24g	262% 147g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oat Flour	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	577% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	96% 1.25mg	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	80% 320μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	26.7% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Oat Flour	Recommended Dietary Allowance
Calcium	40% 400mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	486% 4.37mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	1747% 40mg	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	646% 4520mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	618% 340μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	291% 32mg	11mg per day for Men 19-50 years
Water	24% 893g	2.3% 85.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Oat Flour:

• Boiled and Drained Broccoli has more Vitamin A, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 44.1 times more Vitamin K than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 11 times more Vitamin B1 and 2.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Partially Debranned Oat Flour have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled and Drained Broccoli as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Oat Flour:

• Boiled and Drained Broccoli has 2.2 times more Sodium and 10.4 times more Water than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 1.4 times more Calcium, 7.2 times more Copper, 6 times more Iron, 6.9 times more Magnesium, 20.7 times more Manganese, 6.7 times more Phosphorus, 1.3 times more Potassium, 21.3 times more Selenium and 7.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.7 times more Sugars and more Fructose than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 11.5 times more Energy, 22.2 times more Fat, 20.3 times more Saturated Fat, 62.5 times more Omega 6, 9.2 times more Carbohydrate, 2 times more Fiber and 6.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Partially Debranned Oat Flour have similar amounts of Omega 3 per 1 kg.
• Both Boiled and Drained Broccoli as well as Partially Debranned Oat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.