Comparing Nutrients in 1 kilogram Oats VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oats	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	134% 3890kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	143% 24.2g	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	510% 663g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	279% 106g	79% 30g	38g per day for Men 19-50 years
Protein	302% 169g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Oats	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	636% 7.63mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	730% 219μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 560μg	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	NA	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	54% 540mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	696% 6.26mg	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	590% 47.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	421% 1770mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	2137% 49mg	128% 2.94mg	2.3mg per day for Men 19-50 years
Molybdenum	3556% 1600μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	747% 5230mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	361% 39.7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oats vs Frozen Chopped Broccoli:

• Oats have 14.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3 and 4.8 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A and more Vitamin C than Oats.
• Both Oats and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Oats as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oats vs Frozen Chopped Broccoli:

• Oats have 16.5 times more Copper, 5.8 times more Iron, 9.8 times more Magnesium, 16.7 times more Manganese, 10.5 times more Phosphorus, 2 times more Potassium, 9.1 times more Selenium and 8.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 12 times more Sodium and 11.1 times more Water than Oats.
• Both Oats and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oats have 15 times more Energy, 23.8 times more Fat, 27.7 times more Saturated Fat, 78.2 times more Omega 6, 13.9 times more Carbohydrate, 3.5 times more Fiber and 6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Oats and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 1 kg.
• Both Oats as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.