Comparing Nutrients in 7 ounces Oatmeal Reduced-calorie Bread VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	14.4% 417kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	27% 15g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	20% 0.26mg	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	27.3% 109μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	23% 228mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	9.5% 0.085mg	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	57% 4.56mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	28% 0.64mg	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	28.3% 198mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Reduced-calorie Bread VS Boiled Spears Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Oatmeal Reduced-calorie Bread versus 7 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oatmeal Reduced-calorie Bread vs Boiled Spears Frozen Broccoli:

• 7 ounces of Oatmeal Reduced-calorie Bread have 6.3 times more Vitamin B1, 3.5 times more Vitamin B2, 6.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin B12 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 2.9 times more Vitamin B6 and 200.5 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• 7 ounces of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for Oatmeal Reduced-calorie Bread vs Boiled Spears Frozen Broccoli:

• 7 ounces of Oatmeal Reduced-calorie Bread have 2.3 times more Calcium, 2.3 times more Copper, 3.8 times more Iron, 1.7 times more Manganese, 1.8 times more Phosphorus, 12.1 times more Selenium, 16.2 times more Sodium and 2.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.5 times more Potassium and 2.1 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Boiled Spears Frozen Broccoli contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oatmeal Reduced-calorie Bread have 7.5 times more Energy, 31.8 times more Fat, 1.5 times more Omega 3, 99.2 times more Omega 6, 8.1 times more Carbohydrate and 2.5 times more Protein than Boiled Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6