Comparing Nutrients in 1 pound Boiled Broccoli VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Boiled Broccoli	Oatmeal Bread	Recommended Dietary Allowance
Energy	5.47% 159kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	9.96% 3.2g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	42.8% 7.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	169% 220g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	51% 37g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	47.7% 18g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	39% 349μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	23.7% 0.31mg	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	122% 490μg	70.3% 281μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	0% 0mg	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	44% 6.58mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Oatmeal Bread	Recommended Dietary Allowance
Calcium	18% 181mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	105% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	185% 4.26mg	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	43.4% 304mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	203% 112μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	135% 2028mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	11% 405g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Oatmeal Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Oatmeal Bread:

• 1 pound of Boiled Broccoli has 15.4 times more Vitamin A, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 3 times more Vitamin E and 94.1 times more Vitamin K than Oatmeal Bread.
• While 1 lb of Oatmeal Bread contains 6.3 times more Vitamin B1, 2 times more Vitamin B2 and 5.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• 1 pound of Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Oatmeal Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Oatmeal Bread:

• 1 pound of Boiled Broccoli has 2.1 times more Potassium and 2.4 times more Water than Oatmeal Bread.
• While 1 lb of Oatmeal Bread contains 1.7 times more Calcium, 3.4 times more Copper, 4 times more Iron, 1.8 times more Magnesium, 4.8 times more Manganese, 1.9 times more Phosphorus, 15.4 times more Selenium, 10.9 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oatmeal Bread contains 7.7 times more Energy, 10.7 times more Fat, 8.9 times more Saturated Fat, 31.4 times more Omega 6, 6.8 times more Carbohydrate, 5.9 times more Sugars and 3.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oatmeal Bread offer comparable quantities of Omega 3 and Fiber per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6