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

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Fortified Instant Oats	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	56.6% 1642kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	389% 3502μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	159% 1592mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	138% 581mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	668% 15.4mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	66.5% 998mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	14% 1.54mg	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 Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Fortified Instant Oats has 13.5 times more Vitamin A, 6.2 times more Vitamin B1, 2.2 times more Vitamin B3 and 5 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.3 times more Vitamin B2, 2.2 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C, 2.6 times more Vitamin E and 53.4 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Fortified Instant Oats has 8.6 times more Calcium, 10 times more Copper, 34.3 times more Iron, 8 times more Magnesium, 13.2 times more Manganese, 7.2 times more Phosphorus, 1.5 times more Potassium, 12.2 times more Selenium, 12.9 times more Sodium and 7.4 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 10.2 times more Water than Dry Plain Fortified Instant Oats.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fortified Instant Oats has 12.5 times more Energy, 20.3 times more Fat, 25.9 times more Saturated Fat, 66.2 times more Omega 6, 13 times more Carbohydrate, 3.3 times more Fiber and 3.9 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.7 times more Omega 3 than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Frozen Broccoli Spears offer comparable quantities of Sugars per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6