Comparing Nutrients in 1 pound Boiled Broccoli VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oat Flour	15%	20%	65%

Macro Nutrients

	Boiled Broccoli	Oat Flour	Recommended Dietary Allowance
Energy	5.47% 159kcal	63% 1833kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	42.6% 41.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	85% 14.4g	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	229% 298g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	5% 3.63g	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	0% 0g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 2.27g	g per day for Men 19-50 years
Fiber	39.4% 15g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	119% 66.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oat Flour	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	262% 3.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	43.6% 0.57mg	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	36.3% 145μg	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	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Oat Flour	Recommended Dietary Allowance
Calcium	18% 181mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	220% 2mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	793% 18.2mg	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	293% 2050mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	11% 405g	1.05% 38.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Oat Flour:

• Boiled and Drained Broccoli has more Vitamin A, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 44.1 times more Vitamin K than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 11 times more Vitamin B1 and 2.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Partially Debranned Oat Flour have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled and Drained Broccoli as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Oat Flour:

• Boiled and Drained Broccoli has 2.2 times more Sodium and 10.4 times more Water than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 1.4 times more Calcium, 7.2 times more Copper, 6 times more Iron, 6.9 times more Magnesium, 20.7 times more Manganese, 6.7 times more Phosphorus, 1.3 times more Potassium, 21.3 times more Selenium and 7.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.7 times more Sugars and more Fructose than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 11.5 times more Energy, 22.2 times more Fat, 20.3 times more Saturated Fat, 62.5 times more Omega 6, 9.2 times more Carbohydrate, 2 times more Fiber and 6.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Partially Debranned Oat Flour have similar amounts of Omega 3 per 1 lb.
• Both Boiled and Drained Broccoli as well as Partially Debranned Oat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.