Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Oat Bran	17%	16%	67%

Macro Nutrients

	Frozen Chopped Broccoli	Oat Bran	Recommended Dietary Allowance
Energy	1.27% 37kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	10.3% 9.96g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	22% 3.75g	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	72.2% 94g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	2.83% 2.06g	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	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	57.4% 22g	38g per day for Men 19-50 years
Protein	7.1% 4g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oat Bran	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	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18% 0.23mg	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	23.7% 95μg	18.4% 73.7μg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Oat Bran	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	63.5% 0.57mg	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	96% 7.67mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	79.3% 333mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	347% 8mg	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	10% 71mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Oat Bran per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Oat Bran:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C, 1.2 times more Vitamin E and 25.3 times more Vitamin K than Oat Bran.
• While 5 oz of Raw Oat Bran contain 22.1 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3, 5.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Oat Bran have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Oat Bran have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Oat Bran:

• 5 ounces of Frozen Chopped Broccoli have 14 times more Water than Oat Bran.
• While 5 oz of Raw Oat Bran contain 10.6 times more Copper, 6.7 times more Iron, 13.1 times more Magnesium, 19.1 times more Manganese, 14.7 times more Phosphorus, 2.7 times more Potassium, 16.1 times more Selenium and 6.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oat Bran contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Oat Bran contain 9.5 times more Energy, 24.2 times more Fat, 30.2 times more Saturated Fat, 85.3 times more Omega 6, 13.9 times more Carbohydrate, 5.1 times more Fiber and 6.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oat Bran offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6