Comparing Nutrients in 500 calories Boiled Broccoli VS Cooked Oat Bran

Weight per 500 calories

• Boiled Broccoli: 1429g
• Cooked Oat Bran: 1250g

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

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Cooked Oat Bran?

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Cooked Oat Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	6.37% 2.04g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	110% 143g	130g per day for Men 19-50 years
Sugars	27.4% 20g	NA	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	85.5% 32.5g	38g per day for Men 19-50 years
Protein	60.7% 34g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Oat Bran	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	24% 0.31mg	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	386% 1543μg	18.8% 75μg	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	1030% 927mg	0% 0mg	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	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	57% 571mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	524% 12mg	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	137% 957mg	213% 1488mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	0.83% 12.5mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	60.2% 6.63mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	28.4% 1050g	3700g per day for Men 19-50 years

Boiled Broccoli VS Cooked Oat Bran Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Cooked Oat Bran?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Cooked Oat Bran:

• 500 calories of Boiled Broccoli have 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.
• While 500 kcal of Cooked Oat Bran contain 2.2 times more Vitamin B1 than Boiled and Drained Broccoli.
• 500 calories of Cooked Oat Bran have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Cooked Oat Bran have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Cooked Oat Bran:

• 500 calories of Boiled Broccoli have 4.6 times more Calcium, 3.6 times more Potassium, 46.9 times more Sodium and 1.2 times more Water than Cooked Oat Bran.
• While 500 kcal of Cooked Oat Bran contain 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.
• Both Boiled Broccoli and Cooked Oat Bran contain similar levels of Copper, Iron and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 9.1 times more Omega 3 and 1.5 times more Fiber than Cooked Oat Bran.
• While 500 kcal of Cooked Oat Bran contain 1.8 times more Fat, 5.6 times more Omega 6 and 1.4 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Oat Bran offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled Broccoli provide inadequate amounts of Omega 6