Comparing Nutrients in 1 pound Fortified Instant Oats VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Fortified Instant Oats	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	56.6% 1642kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	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	243% 315g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	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	0.63% 0.45g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	119% 45.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	97% 54g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	389% 3502μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	36.3% 145μg	63.5% 254μg	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	0% 0mg	202% 182mg	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	15.4% 2.3mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	159% 1592mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	17% 0.15mg	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	1402% 112mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	138% 581mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	668% 15.4mg	44% 1mg	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	274% 1919mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	66.5% 998mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.1% 40.5g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Fortified Instant Oats vs Cooked Chopped Frozen Broccoli:

• 1 pound of Fortified Instant Oats has 15.1 times more Vitamin A, 8.1 times more Vitamin B1, 2.3 times more Vitamin B3 and 4.4 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.6 times more Vitamin B2, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 2.6 times more Vitamin E and 46.4 times more Vitamin K than Dry Plain Fortified Instant Oats.
• 1 pound of Fortified Instant Oats have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Plain Fortified Instant Oats as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fortified Instant Oats vs Cooked Chopped Frozen Broccoli:

• 1 pound of Fortified Instant Oats has 10.6 times more Calcium, 10.6 times more Copper, 40.5 times more Iron, 9.8 times more Magnesium, 15.2 times more Manganese, 8.6 times more Phosphorus, 2.6 times more Potassium, 33.1 times more Selenium, 20 times more Sodium and 9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 10.2 times more Water than Dry Plain Fortified Instant Oats.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fortified Instant Oats has 12.9 times more Energy, 57.5 times more Fat, 74.8 times more Saturated Fat, 1.7 times more Omega 3, 188.3 times more Omega 6, 13 times more Carbohydrate, 3.3 times more Fiber and 3.8 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Fortified Instant Oats and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6