Comparing Nutrients in 1 kilogram Cooked Oat Bran VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Oat Bran	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	13.8% 400kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	79% 30g	38g per day for Men 19-50 years
Protein	57.3% 32g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	15% 60μg	140% 560μg	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	446% 401mg	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	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	37.8% 0.34mg	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	110% 8.8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	419% 9.64mg	97% 2.23mg	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	170% 1190mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	22.7% 840g	24.5% 907g	3700g per day for Men 19-50 years

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

• Cooked Oat Bran has 2.9 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.4 times more Vitamin B2, 3.2 times more Vitamin B3, 1.3 times more Vitamin B5, 5.2 times more Vitamin B6, 9.3 times more Vitamin B9 and more Vitamin C than Cooked Oat Bran.
• Both Cooked Oat Bran as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Oat Bran has 1.9 times more Copper, 1.4 times more Iron, 3.1 times more Magnesium, 4.3 times more Manganese, 2.4 times more Phosphorus, 11 times more Selenium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Calcium and 1.5 times more Potassium than Cooked Oat Bran.
• Both Cooked Oat Bran and Boiled Chopped Frozen Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Oat Bran has 1.4 times more Energy, 24.9 times more Omega 6 and 2.1 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.8 times more Omega 3 than Cooked Oat Bran.
• Both Cooked Oat Bran and Boiled Chopped Frozen Broccoli have similar amounts of Fiber and Protein per 1 kg.
• Both Cooked Oat Bran as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.