Comparing Nutrients in 1 pound Oatmeal Reduced-calorie Bread VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	33% 953kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.85g	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	151% 196g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	62.4% 249μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	284% 256mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	52% 522mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	130% 10.4mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	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	64.8% 454mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	5.4% 200g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oatmeal Reduced-calorie Bread vs Frozen Chopped Broccoli:

• Oatmeal Reduced-calorie Bread has 6.6 times more Vitamin B1, 2.9 times more Vitamin B2, 6.4 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.9 times more Vitamin B6 and 282 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 1 lb.

Comparing minerals per 1 pound for Oatmeal Reduced-calorie Bread vs Frozen Chopped Broccoli:

• Oatmeal Reduced-calorie Bread has 2.1 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 8.2 times more Selenium, 16.2 times more Sodium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Potassium and 2.1 times more Water than Oatmeal Reduced-calorie Bread.

Comparison of macro-nutrients per 1 pound:

• Oatmeal Reduced-calorie Bread has 8.1 times more Energy, 12.1 times more Fat, 13.6 times more Saturated Fat, 41.6 times more Omega 6, 9.1 times more Carbohydrate and 2.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.