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

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Prepared Fortified Instant Oats	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.6% 308kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	6.36% 6.17g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	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	40.7% 53g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	19% 10.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.8% 13.7mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	50% 200μg	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	2.1% 0.32mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	36.3% 363mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	338% 27mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	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	50% 349mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.3% 381g	11% 411g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Prepared 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 Prepared Fortified Instant Oats vs Cooked Chopped Frozen Broccoli:

• 1 pound of Prepared Fortified Instant Oats has 2.5 times more Vitamin A, 4.7 times more Vitamin B1, 2.7 times more Vitamin B2, 6.6 times more Vitamin B3 and 2.2 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B9, more Vitamin C, 18.9 times more Vitamin E and 220.3 times more Vitamin K than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Prepared 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 Prepared Fortified Instant Oats vs Cooked Chopped Frozen Broccoli:

• 1 pound of Prepared Fortified Instant Oats has 2.4 times more Calcium, 1.9 times more Copper, 9.8 times more Iron, 2 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 7.1 times more Selenium, 4.5 times more Sodium and 2.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.3 times more Potassium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cooked Chopped Frozen Broccoli contain similar levels of Water per one pound.
• 1 pound of Prepared Fortified Instant Oats lack sufficient amounts of Potassium
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Prepared Fortified Instant Oats has 2.4 times more Energy, 31.6 times more Omega 6 and 2.2 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3.5 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.
• 1 pound of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6