Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Frozen Broccoli Spears	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	4.54% 132kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	6.36% 6.17g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	40.7% 53g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	2.88% 2.1g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	36% 13.6g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	24.8% 14g	19% 10.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	85.8% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	101% 1.3mg	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	107% 426μg	50% 200μg	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	344% 310mg	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	41% 6.12mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	18.6% 186mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	33.3% 0.3mg	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	41% 3.27mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	110% 2.53mg	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	38.2% 268mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11% 411g	10.3% 381g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Prepared Fortified Instant Oats per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Prepared Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Prepared Fortified Instant Oats:

• 1 pound of Frozen Broccoli Spears has 2.1 times more Vitamin B9, more Vitamin C, 19.3 times more Vitamin E and 253.5 times more Vitamin K than Prepared Fortified Instant Oats.
• While 1 lb of Prepared Fortified Instant Oats contains 2.3 times more Vitamin A, 3.6 times more Vitamin B1, 1.9 times more Vitamin B2, 6.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
• 1 pound of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Prepared Fortified Instant Oats:

• 1 pound of Frozen Broccoli Spears has 4.1 times more Potassium than Prepared Fortified Instant Oats.
• While 1 lb of Prepared Fortified Instant Oats contains 2 times more Calcium, 1.8 times more Copper, 8.3 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 2.6 times more Selenium, 2.9 times more Sodium and 1.8 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Prepared Fortified Instant Oats contain similar levels of Water per one pound.
• 1 pound of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 10.4 times more Omega 3, 3.2 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Prepared Fortified Instant Oats.
• While 1 lb of Prepared Fortified Instant Oats contains 2.3 times more Energy, 11.1 times more Omega 6 and 2.2 times more Carbohydrate than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 pound of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3