Comparing Nutrients in 1 pound Toasted Oatmeal Bread VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Oatmeal Bread	13%	15%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Toasted Oatmeal Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	45.7% 1324kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.8g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	55.3% 40g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Oatmeal Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	45.4% 0.59mg	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	60% 240μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	284% 256mg	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	16% 2.4mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	32.7% 327mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	19% 0.17mg	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	167% 13.3mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	58% 1.33mg	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	88.8% 621mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	147% 2204mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	3.82% 142g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oatmeal Bread VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Oatmeal Bread versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Oatmeal Bread vs Frozen Chopped Broccoli:

• 1 pound of Toasted Oatmeal Bread has 6.5 times more Vitamin B1, 2.4 times more Vitamin B2 and 6.5 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 10.4 times more Vitamin A, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9, 188 times more Vitamin C, 2.3 times more Vitamin E and 47.7 times more Vitamin K than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Oatmeal Bread as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Oatmeal Bread vs Frozen Chopped Broccoli:

• 1 pound of Toasted Oatmeal Bread has 1.3 times more Calcium, 6 times more Copper, 3.6 times more Iron, 2.3 times more Magnesium, 3.5 times more Manganese, 2.7 times more Phosphorus, 9.5 times more Selenium, 20.3 times more Sodium and 2.3 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Potassium and 2.9 times more Water than Toasted Oatmeal Bread.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Oatmeal Bread has 11.2 times more Energy, 16.6 times more Fat, 17.4 times more Saturated Fat, 56.2 times more Omega 6, 11 times more Carbohydrate, 6.5 times more Sugars, 1.4 times more Fiber and 3.3 times more Protein than Frozen Chopped Broccoli.
• Both Toasted Oatmeal Bread and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6