Comparing Nutrients in 300 calories Cooked Oat Bran VS Boiled Broccoli

Weight per 300 calories

• Cooked Oat Bran: 750g
• Boiled Broccoli: 857g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Oat Bran	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.65% 6.45g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	3.82% 1.22g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	7.03% 0.11g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	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	66% 85.8g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	43% 24g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	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	100% 1.2mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.75% 1.08mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	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	11.3% 45μg	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	NA	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.5% 75mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	82.5% 6.6mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	314% 7.23mg	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	128% 893mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	20.3% 690mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	105% 57.8μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.5% 7.5mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	36% 3.98mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	17% 630g	20.7% 765g	3700g per day for Men 19-50 years

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

• Cooked Oat Bran has 2.2 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 4.1 times more Vitamin B2, 4.4 times more Vitamin B3, 3.2 times more Vitamin B5, 9.1 times more Vitamin B6, 20.6 times more Vitamin B9 and more Vitamin C than Cooked Oat Bran.
• Both Cooked Oat Bran 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 Oat Bran vs Boiled Broccoli:

• Cooked Oat Bran has 1.7 times more Magnesium, 4.3 times more Manganese, 1.6 times more Phosphorus and 4.2 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.6 times more Calcium, 3.6 times more Potassium and 46.9 times more Sodium than Cooked Oat Bran.
• Both Cooked Oat Bran and Boiled and Drained Broccoli have similar amounts of Copper, Iron, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Oat Bran has 1.8 times more Fat, 1.8 times more Saturated Fat, 5.6 times more Omega 6 and 1.4 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.1 times more Omega 3 and 1.5 times more Fiber than Cooked Oat Bran.
• Both Cooked Oat Bran and Boiled and Drained Broccoli have similar amounts of Energy and Protein per 300 kcal.
• Both Cooked Oat Bran as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.