Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Cooked Broccoli Raab	Oat Bran Bread	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	11.5% 335kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	9.12% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	13.3% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	15% 11g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	42.8% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	7.96% 0.1mg	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	25% 101μg	28.7% 115μg	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	58.3% 52.4mg	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	24% 3.6mg	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Oat Bran Bread	Recommended Dietary Allowance
Calcium	16.7% 167mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	21.3% 0.19mg	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	22.5% 1.8mg	55.3% 4.42mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	48% 1.1mg	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	16.6% 116mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	77.3% 42.5μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	33.4% 500mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.7% 62.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Oat Bran Bread per 5 oz

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

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

• 5 ounces of Cooked Broccoli Raab have 113.5 times more Vitamin A, 3 times more Vitamin B6, more Vitamin C, 5.8 times more Vitamin E and 213.3 times more Vitamin K than Oat Bran Bread.
• While 5 oz of Oat Bran Bread contain 3 times more Vitamin B1, 2.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Oat Bran Bread provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Broccoli Raab have 1.8 times more Calcium, 2.3 times more Potassium and 2.1 times more Water than Oat Bran Bread.
• While 5 oz of Oat Bran Bread contain 1.8 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 23.1 times more Selenium, 6.3 times more Sodium and 1.6 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 2 times more Omega 3 than Oat Bran Bread.
• While 5 oz of Oat Bran Bread contain 9.4 times more Energy, 8.5 times more Fat, 7.8 times more Saturated Fat, 51.3 times more Omega 6, 12.8 times more Carbohydrate, 12.4 times more Sugars, 1.6 times more Fiber and 2.7 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6