Comparing Nutrients in 300 calories Cooked Oats VS Broccoli

Weight per 300 calories

• Cooked Oats: 423g
• Broccoli: 882g

Cooked Oats have 2.1 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Oats	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.62% 6.42g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	4.75% 0.076g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	2.54% 0.43g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	1.57% 1.14g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	% 1.06g	% 0.88g	g per day for Men 19-50 years
Fiber	19% 7.2g	60.4% 23g	38g per day for Men 19-50 years
Protein	19% 10.7g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.63% 0.021mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Broccoli	Recommended Dietary Allowance
Calcium	3.8% 38mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	34.7% 0.31mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	7.56% 303μg	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	47.5% 3.8mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	9.55% 353g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 2 times more Vitamin B1, 15.3 times more Vitamin B2, 5.9 times more Vitamin B3, 3.8 times more Vitamin B5, 73.1 times more Vitamin B6, 21.9 times more Vitamin B9, more Vitamin C, 20.4 times more Vitamin E and 707.2 times more Vitamin K than Boiled Regular Oats.
• Both Boiled Regular Oats as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Oats vs Broccoli:

• Boiled Regular Oats have 1.3 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 10.9 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 9.4 times more Potassium, 17.2 times more Sodium and 2.2 times more Water than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Broccoli have similar amounts of Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Regular Oats have 2 times more Fat, 1.3 times more Saturated Fat and 5.3 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 7.3 times more Omega 3, 13.1 times more Sugars, more Fructose, 3.2 times more Fiber and 2.3 times more Protein than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled Regular Oats as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.