Comparing Nutrients in 1 kilogram Prepared Fortified Instant Oats VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Prepared Fortified Instant Oats	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	23.4% 680kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	7.06% 2.26g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	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	89.8% 117g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	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	0% 0g	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	% 0g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 2.9g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	79% 30g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	144% 1300μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.3mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	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	110% 440μg	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	4.67% 0.7mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	80% 800mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	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	745% 59.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	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	110% 770mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	22.7% 840g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Fortified Instant Oats VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Prepared Fortified Instant Oats 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 Prepared Fortified Instant Oats vs Frozen Chopped Broccoli:

• 1 kilogram of Prepared Fortified Instant Oats has 2.5 times more Vitamin A, 4.9 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B3 and 2.2 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.5 times more Vitamin B9, more Vitamin C, 17.4 times more Vitamin E and 202.8 times more Vitamin K than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Prepared Fortified Instant Oats 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 Prepared Fortified Instant Oats vs Frozen Chopped Broccoli:

• 1 kilogram of Prepared Fortified Instant Oats has 1.4 times more Calcium, 1.7 times more Copper, 7.4 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Selenium, 2 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 3.5 times more Potassium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Frozen Chopped Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Prepared Fortified Instant Oats has 2.6 times more Energy, 13.3 times more Omega 6 and 2.4 times more Carbohydrate than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 8.8 times more Omega 3 and 1.8 times more Fiber than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Frozen Chopped Broccoli offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6