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

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	33% 953kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.85g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	25% 1.24mg	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	34% 136μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	52% 522mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	21.7% 0.2mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	64% 1.47mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	15.7% 8.6μg	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	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	5.4% 200g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Reduced-calorie Bread VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Oatmeal Reduced-calorie Bread versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oatmeal Reduced-calorie Bread has 6.3 times more Vitamin B1, 3.5 times more Vitamin B2, 6.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin B12 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 2.9 times more Vitamin B6 and 200.5 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• 1 pound of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12

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

• 1 pound of Oatmeal Reduced-calorie Bread has 2.3 times more Calcium, 2.3 times more Copper, 3.8 times more Iron, 1.7 times more Manganese, 1.8 times more Phosphorus, 12.1 times more Selenium, 16.2 times more Sodium and 2.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.5 times more Potassium and 2.1 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Boiled Spears Frozen Broccoli contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oatmeal Reduced-calorie Bread has 7.5 times more Energy, 31.8 times more Fat, 1.5 times more Omega 3, 99.2 times more Omega 6, 8.1 times more Carbohydrate and 2.5 times more Protein than Boiled Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6