Comparing Nutrients in 1 kilogram Cooked Oat Bran VS Broccoli Raab

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kg of Raw Broccoli Raab contains 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 Cooked Oat Bran and Broccoli Raab 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 Cooked Oat Bran as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Oat Bran has 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 Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 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.
• Both Cooked Oat Bran and Broccoli Raab contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Oat Bran lack sufficient amounts of Calcium
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

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