Comparing Nutrients in 7 ounces Boiled Broccoli VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Boiled Broccoli	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17.7% 514kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	4.75% 1.52g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	23% 16.8g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	6.1% 0.079mg	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	53.6% 214μg	34.2% 137μg	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	143% 129mg	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	19% 2.88mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	28.2% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	65.6% 1.5mg	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	19% 133mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	119% 65.5μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	51% 768mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.8% 177g	2.06% 76.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Toasted Oat Bran Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Toasted Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Toasted Oat Bran Bread:

• 7 ounces of Boiled Broccoli have 38.5 times more Vitamin A, 5.4 times more Vitamin B5, 5 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 3 times more Vitamin E and 108.5 times more Vitamin K than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 7 times more Vitamin B1, 2.8 times more Vitamin B2 and 8.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• 7 ounces of Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Toasted Oat Bran Bread:

• 7 ounces of Boiled Broccoli have 2.4 times more Potassium and 2.3 times more Water than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 1.8 times more Calcium, 2.1 times more Copper, 5.1 times more Iron, 1.6 times more Magnesium, 3.9 times more Manganese, 1.7 times more Phosphorus, 20.6 times more Selenium, 9.4 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Oat Bran Bread contain 7.4 times more Energy, 11.7 times more Fat, 9.7 times more Saturated Fat, 34.3 times more Omega 6, 6.1 times more Carbohydrate, 6.1 times more Sugars, 1.5 times more Fiber and 4.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Toasted Oat Bran Bread offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6