Comparing Nutrients in 5 ounces Broccoli Raab VS Oatmeal Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Broccoli Raab	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	1.08% 31kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	10.7% 1.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	47.2% 61.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	NA	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	NA	38g per day for Men 19-50 years
Protein	8.02% 4.5g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	4.9% 0.064mg	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	29.4% 118μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	15.3% 153mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	15.6% 0.14mg	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	38% 3.03mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	33.2% 0.76mg	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	14.8% 103mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	59.3% 32.6μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	3.55% 131g	1.7% 62.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Oatmeal Reduced-calorie Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Oatmeal Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Oatmeal Reduced-calorie Bread:

• 5 ounces of Broccoli Raab have more Vitamin A, 3.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 101 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• While 5 oz of Oatmeal Reduced-calorie Bread contain 2.1 times more Vitamin B1, 2.2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin B12 than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 5 ounces for Broccoli Raab vs Oatmeal Reduced-calorie Bread:

• 5 ounces of Broccoli Raab have 1.6 times more Potassium and 2.1 times more Water than Oatmeal Reduced-calorie Bread.
• While 5 oz of Oatmeal Reduced-calorie Bread contain 2.4 times more Copper, 1.4 times more Manganese, 1.4 times more Phosphorus, 23 times more Selenium and 11.8 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Oatmeal Reduced-calorie Bread contain similar levels of Calcium, Iron, Magnesium and Zinc per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 3 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• While 5 oz of Oatmeal Reduced-calorie Bread contain 9.5 times more Energy, 7.1 times more Fat, 44.4 times more Omega 6, 15.2 times more Carbohydrate and 2.4 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6