Comparing Nutrients in 300 calories Cooked Oats VS Boiled Broccoli

Weight per 300 calories

• Cooked Oats: 423g
• Boiled Broccoli: 857g

Cooked Oats have 2 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cooked Oats or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Oats	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.62% 6.42g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	4.75% 0.076g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.7g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	1.57% 1.14g	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	% 1.06g	% 0.69g	g per day for Men 19-50 years
Fiber	19% 7.2g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	19% 10.7g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.63% 0.021mg	132% 1.7mg	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	6.34% 25.4μg	231% 926μg	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	618% 556mg	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	2.25% 0.34mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.8% 38mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	7.56% 303μg	0.86% 34.3μg	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	47.5% 3.8mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	72.3% 1.66mg	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	46.5% 325mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	9.55% 353g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Oats vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 15.6 times more Vitamin B2, 5 times more Vitamin B3, 4 times more Vitamin B5, 81.1 times more Vitamin B6, 36.5 times more Vitamin B9, more Vitamin C, 36.8 times more Vitamin E and 954.1 times more Vitamin K than Boiled Regular Oats.
• Both Boiled Regular Oats as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Oats vs Boiled Broccoli:

• Boiled Regular Oats have 8.8 times more Fluoride, 1.5 times more Manganese and 1.7 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 8.5 times more Potassium, 20.8 times more Sodium and 2.2 times more Water than Boiled Regular Oats.
• Both Boiled Regular Oats and Boiled and Drained Broccoli have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Regular Oats have 1.8 times more Fat, 1.9 times more Saturated Fat and 5.2 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.4 times more Omega 3, 10.4 times more Sugars, more Fructose, 3.9 times more Fiber and 1.9 times more Protein than Boiled Regular Oats.
• Both Boiled Regular Oats and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled Regular Oats as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.