Comparing Nutrients in 5 ounces Prepared Fortified Instant Oats VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Prepared Fortified Instant Oats	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.32% 96kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.43% 0.58g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	2.87% 2.1g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	6% 3.36g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	20.5% 184μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	14% 0.18mg	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	15.6% 62.4μg	20% 79.4μg	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	0% 0mg	63% 57mg	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	0.66% 0.099mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	5.35% 0.048mg	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	106% 8.45mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	13.7% 0.32mg	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	15.6% 109mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Fortified Instant Oats VS Cooked Chopped Frozen Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Prepared Fortified Instant Oats vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Prepared Fortified Instant Oats have 2.5 times more Vitamin A, 4.7 times more Vitamin B1, 2.7 times more Vitamin B2, 6.6 times more Vitamin B3 and 2.2 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.3 times more Vitamin B9, more Vitamin C, 18.9 times more Vitamin E and 220.3 times more Vitamin K than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Prepared Fortified Instant Oats as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Prepared Fortified Instant Oats vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Prepared Fortified Instant Oats have 2.4 times more Calcium, 1.9 times more Copper, 9.8 times more Iron, 2 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 7.1 times more Selenium, 4.5 times more Sodium and 2.2 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.3 times more Potassium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Cooked Chopped Frozen Broccoli contain similar levels of Water per five ounces.
• 5 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Prepared Fortified Instant Oats have 2.4 times more Energy, 31.6 times more Omega 6 and 2.2 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 3.5 times more Omega 3, 3.2 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Prepared Fortified Instant Oats.
• 5 ounces of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6