Comparing Nutrients in 1 kilogram Broccoli Raab VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Broccoli Raab	Cooked Oat Bran	Recommended Dietary Allowance
Energy	7.6% 220kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	19% 3.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	88% 114g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	NA	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	2.34% 1.7g	NA	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	68.4% 26g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	57.3% 32g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Oat Bran	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	43.4% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	19.2% 0.25mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	108% 1080mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	73.3% 0.66mg	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	268% 21.4mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	419% 9.64mg	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	104% 730mg	170% 1190mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	25% 926g	22.7% 840g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cooked Oat Bran per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Cooked Oat Bran:

• 1 kilogram of Broccoli Raab has more Vitamin A, 3.8 times more Vitamin B2, 8.5 times more Vitamin B3, 1.5 times more Vitamin B5, 6.8 times more Vitamin B6, 13.8 times more Vitamin B9 and more Vitamin C than Cooked Oat Bran.
• Both Broccoli Raab and Cooked Oat Bran provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Oat Bran have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Broccoli Raab as well as Cooked Oat Bran have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Cooked Oat Bran:

• 1 kilogram of Broccoli Raab has 10.8 times more Calcium, 2.4 times more Iron, 2.1 times more Potassium, 33 times more Sodium and 1.5 times more Zinc than Cooked Oat Bran.
• While 1 kg of Cooked Oat Bran contains 1.6 times more Copper, 1.8 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus and 7.7 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Oat Bran contain similar levels of Water per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium
• 1 kilogram of Cooked Oat Bran lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 12.6 times more Omega 3 than Cooked Oat Bran.
• While 1 kg of Cooked Oat Bran contains 4 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Oat Bran offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Cooked Oat Bran provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Cooked Oat Bran provide inadequate amounts of Energy and Omega 6 in one kilogram.