Comparing Nutrients in 7 ounces Boiled Broccoli VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Boiled Broccoli	Dry Quick Oats	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	25.7% 4.37g	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	103% 134g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	2.7% 1.96g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 1.96g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	52.7% 20g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	145% 43.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	16% 63.5μg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dry Quick Oats	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.03% 90mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	94% 0.85mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	279% 6.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	706% 318μg	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	110% 768mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.088% 1.33mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	49.4% 5.44mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Dry Quick Oats:

• Boiled and Drained Broccoli has more Vitamin A, 2 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 3.5 times more Vitamin E and 70.6 times more Vitamin K than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 7.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Dry Quick Oats:

• Boiled and Drained Broccoli has 61.4 times more Sodium and 8.2 times more Water than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 7 times more Copper, 6.5 times more Iron, 6 times more Magnesium, 16.6 times more Manganese, 5.8 times more Phosphorus, 15.9 times more Selenium and 6.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Regular and Quick Oats Cereals have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.4 times more Sugars and more Fructose than Dry Regular and Quick Oats Cereals.
• While Dry Regular and Quick Oats Cereals contain 10.8 times more Energy, 15.9 times more Fat, 14.1 times more Saturated Fat, 43.1 times more Omega 6, 9.4 times more Carbohydrate, 3.1 times more Fiber and 5.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dry Regular and Quick Oats Cereals have similar amounts of Omega 3 per 7 oz.
• Both Boiled and Drained Broccoli as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.