Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Dry Quick Oats	Recommended Dietary Allowance
Energy	1.27% 37kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	9.53% 9.24g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	74% 96g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	1.94% 1.4g	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	1.62% 1.18g	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	% 1.06g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	11% 4.25g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	7.1% 4g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	103% 31μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.7% 95μg	11.3% 45.4μg	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	89% 80mg	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	11.5% 1.73mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dry Quick Oats	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.45% 64.5mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	67.4% 0.61mg	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	14.4% 1.15mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	199% 4.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	504% 227μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10% 71mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.063% 0.95mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	35.3% 3.9mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Dry Quick Oats per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Dry Quick Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Dry Quick Oats:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C, 2.9 times more Vitamin E and 40.6 times more Vitamin K than Dry Quick Oats.
• While 5 oz of Dry Regular and Quick Oats Cereals contain 8.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Dry Quick Oats have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Dry Quick Oats:

• 5 ounces of Frozen Chopped Broccoli have 1.2 times more Calcium and 8.4 times more Water than Dry Quick Oats.
• While 5 oz of Dry Regular and Quick Oats Cereals contain 11.3 times more Copper, 5.4 times more Iron, 7 times more Magnesium, 11 times more Manganese, 7.7 times more Phosphorus, 1.7 times more Potassium, 9.1 times more Selenium and 5.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Regular and Quick Oats Cereals contain 14.6 times more Energy, 22.5 times more Fat, 25.2 times more Saturated Fat, 71 times more Omega 6, 14.2 times more Carbohydrate, 3.4 times more Fiber and 4.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dry Quick Oats offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6