Comparing Nutrients in 5 ounces Oat Bran Bread VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Oat Bran Bread	Boiled Broccoli	Recommended Dietary Allowance
Energy	11.5% 335kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	9.12% 0.15g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.25g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	7.83% 10g	130g per day for Men 19-50 years
Sugars	15% 11g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.85mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	22% 0.28mg	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	28.7% 115μg	38.3% 153μg	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	102% 92mg	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	4.16% 0.62mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.2% 92mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	55.3% 4.42mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	12% 0.27mg	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	28.6% 200mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	77.3% 42.5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oat Bran Bread vs Boiled Broccoli:

• Oat Bran Bread has 8 times more Vitamin B1, 2.8 times more Vitamin B2 and 8.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 2.7 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 3.3 times more Vitamin E and 117.6 times more Vitamin K than Oat Bran Bread.
• Both Oat Bran Bread and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 5 oz.
• Both Oat Bran Bread as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oat Bran Bread vs Boiled Broccoli:

• Oat Bran Bread has 1.6 times more Calcium, 2.2 times more Copper, 4.7 times more Iron, 1.7 times more Magnesium, 4 times more Manganese, 2.1 times more Phosphorus, 18.8 times more Selenium, 8.6 times more Sodium and 2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Potassium and 2 times more Water than Oat Bran Bread.

Comparison of macro-nutrients per 5 ounces:

• Oat Bran Bread has 6.7 times more Energy, 10.7 times more Fat, 8.8 times more Saturated Fat, 31.2 times more Omega 6, 5.5 times more Carbohydrate, 5.5 times more Sugars, 1.4 times more Fiber and 4.4 times more Protein than Boiled and Drained Broccoli.
• Both Oat Bran Bread and Boiled and Drained Broccoli have similar amounts of Omega 3 per 5 oz.
• Both Oat Bran Bread as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.