Comparing Nutrients in 5 ounces Dry Quick Oats VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dry Quick Oats	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	18.5% 537kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	9.53% 9.24g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0.21g	g per day for Men 19-50 years
Fiber	37.7% 14.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	103% 31μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.4μg	25% 101μg	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	58.3% 52.4mg	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	3.97% 0.6mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	6.45% 64.5mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	12% 0.11mg	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	77% 6.15mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	199% 4.58mg	23.4% 0.54mg	2.3mg per day for Men 19-50 years
Molybdenum	504% 227μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.4% 549mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.063% 0.95mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	35.3% 3.9mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Cooked Broccoli Raab per 5 oz

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

Lets compare vitamin content per 5 ounces of Dry Quick Oats vs Cooked Broccoli Raab:

• 5 ounces of Dry Quick Oats have 2.7 times more Vitamin B1 and 2.5 times more Vitamin B5 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain more Vitamin A, 1.8 times more Vitamin B3, 2.2 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 128 times more Vitamin K than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Dry Quick Oats have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Regular and Quick Oats Cereals as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Quick Oats vs Cooked Broccoli Raab:

• 5 ounces of Dry Quick Oats have 5.7 times more Copper, 3.4 times more Iron, 4.7 times more Magnesium, 8.5 times more Manganese, 4.7 times more Phosphorus, 19.5 times more Selenium and 5.1 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 2.6 times more Calcium, 83.8 times more Sodium and 8.4 times more Water than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Cooked Broccoli Raab contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Quick Oats have 15.2 times more Energy, 12.5 times more Fat, 12.5 times more Saturated Fat, 71 times more Omega 6, 21.7 times more Carbohydrate, 3.6 times more Fiber and 3.4 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 2 times more Omega 3 than Dry Regular and Quick Oats Cereals.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6