Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Oat Bran Bread

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Oat Bran Bread: 212g

Oat Bran Bread has 8.4 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is above average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Oat Bran Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	9.6% 9.32g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	4.6% 1.48g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	65% 84.3g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	22.5% 16.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	99% 55.4g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	101% 911μg	0.47% 4.24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	12% 0.15mg	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	250% 1000μg	43% 172μg	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	796% 716mg	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	157% 23.6mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	2.1% 2.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Oat Bran Bread	Recommended Dietary Allowance
Calcium	59% 589mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	31.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	136% 11mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	17.7% 74mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	71.8% 1.65mg	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	125% 875mg	42.7% 299mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	9.16% 311mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	116% 63.6μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	2.5% 93g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Oat Bran Bread Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Oat Bran Bread:

• 500 calories of Cooked Chopped Frozen Broccoli have 214.9 times more Vitamin A, 2 times more Vitamin B2, 4 times more Vitamin B5, 15 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin C, 25.3 times more Vitamin E and 618.8 times more Vitamin K than Oat Bran Bread.
• While 500 kcal of Oat Bran Bread contain 1.3 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Oat Bran Bread provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Oat Bran Bread:

• 500 calories of Cooked Chopped Frozen Broccoli have 4.3 times more Calcium, 2.1 times more Copper, 1.6 times more Iron, 3.1 times more Magnesium, 2.4 times more Manganese, 2.9 times more Phosphorus, 8.1 times more Potassium, 2.7 times more Zinc and 17.4 times more Water than Oat Bran Bread.
• While 500 kcal of Oat Bran Bread contain 5.1 times more Selenium and 3.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• 500 calories of Oat Bran Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 3.4 times more Omega 3, 1.6 times more Sugars, 5.6 times more Fiber and 2.5 times more Protein than Oat Bran Bread.
• While 500 kcal of Oat Bran Bread contain 14.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Oat Bran Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6