Comparing Nutrients in 1 pound Dry Quick Oats VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dry Quick Oats	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	59.3% 1719kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	58.7% 9.98g	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	236% 307g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	% 4.5g	NA	g per day for Men 19-50 years
Fiber	121% 46g	36% 13.6g	38g per day for Men 19-50 years
Protein	107% 59.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.3% 145μg	34% 136μg	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	12.7% 1.9mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	20.6% 206mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	21.7% 0.2mg	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	246% 19.7mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	637% 14.7mg	64% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	251% 1755mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.03mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	1.33% 49g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Boiled Spears Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Dry Quick Oats vs Boiled Spears Frozen Broccoli:

• 1 pound of Dry Quick Oats has 8.4 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 4.1 times more Vitamin B5 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 3.1 times more Vitamin E and 44.1 times more Vitamin K than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Dry Quick Oats have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Regular and Quick Oats Cereals as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Quick Oats vs Boiled Spears Frozen Broccoli:

• 1 pound of Dry Quick Oats has 10 times more Copper, 7.1 times more Iron, 6.3 times more Magnesium, 9.9 times more Manganese, 7 times more Phosphorus, 1.9 times more Potassium, 13.4 times more Selenium and 9.1 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 8.4 times more Water than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Boiled Spears Frozen Broccoli contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Quick Oats has 13.5 times more Energy, 59.3 times more Fat, 61.7 times more Saturated Fat, 2.4 times more Omega 3, 169.2 times more Omega 6, 12.6 times more Carbohydrate, 3.4 times more Fiber and 4.2 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.5 times more Sugars than Dry Regular and Quick Oats Cereals.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6