Comparing Nutrients in 1 pound Oats VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Oats	Boiled Broccoli	Recommended Dietary Allowance
Energy	61% 1764kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	127% 48g	39.4% 15g	38g per day for Men 19-50 years
Protein	137% 76.6g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Oats	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	69.8% 0.91mg	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	63.5% 254μg	122% 490μg	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	327% 294mg	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	NA	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Boiled Broccoli	Recommended Dietary Allowance
Calcium	24.5% 245mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	268% 21.4mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	38.3% 0.88mg	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	339% 2372mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1% 37.3g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oats vs Boiled Broccoli:

• Oats have 12.1 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.7 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Oats.
• Both Oats and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Oats as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oats vs Boiled Broccoli:

• Oats have 1.4 times more Calcium, 10.3 times more Copper, 7 times more Iron, 8.4 times more Magnesium, 25.3 times more Manganese, 7.8 times more Phosphorus, 1.5 times more Potassium, 15.9 times more Selenium and 8.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.5 times more Sodium and 10.9 times more Water than Oats.

Comparison of macro-nutrients per 1 pound:

• Oats have 11.1 times more Energy, 16.8 times more Fat, 15.4 times more Saturated Fat, 47.5 times more Omega 6, 9.2 times more Carbohydrate, 3.2 times more Fiber and 7.1 times more Protein than Boiled and Drained Broccoli.
• Both Oats and Boiled and Drained Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Oats as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.