Comparing Nutrients in 5 ounces Boiled Broccoli VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Boiled Broccoli	Cooked Oats	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	2.22% 2.15g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	13% 17g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	0.53% 0.38g	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	1.45% 1.05g	0% 0g	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	% 0.69g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.35g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Oats	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	0.55% 0.007mg	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	38.3% 153μg	2.13% 8.5μg	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	102% 92mg	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	13.7% 2.06mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Oats	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	11.7% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	2.54% 101μg	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	12% 0.95mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	35.7% 0.82mg	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	13.6% 95mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	14% 7.65μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.2% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Cooked Oats:

• Boiled and Drained Broccoli has more Vitamin A, 7.7 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B5, 40 times more Vitamin B6, 18 times more Vitamin B9, more Vitamin C, 18.1 times more Vitamin E and 470.3 times more Vitamin K than Boiled Regular Oats.
• Both Boiled and Drained Broccoli and Boiled Regular Oats have similar amounts of Vitamin B1 per 5 oz.
• Both Boiled and Drained Broccoli as well as Boiled Regular Oats have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Cooked Oats:

• Boiled and Drained Broccoli has 4.4 times more Calcium, 4.2 times more Potassium and 10.3 times more Sodium than Boiled Regular Oats.
• While Boiled Regular Oats contain 17.9 times more Fluoride, 1.3 times more Iron, 1.3 times more Magnesium, 3 times more Manganese, 3.4 times more Selenium and 2.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled Regular Oats have similar amounts of Copper, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 6.6 times more Omega 3, 5.1 times more Sugars, more Fructose and 1.9 times more Fiber than Boiled Regular Oats.
• While Boiled Regular Oats contain 2 times more Energy, 3.7 times more Fat, 10.6 times more Omega 6 and 1.7 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled Regular Oats have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Broccoli as well as Boiled Regular Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.