Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Oats	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	18.3% 24g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	0.74% 0.54g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	11% 6.15g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Oats	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	0.76% 0.01mg	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	27.8% 111μg	2.98% 12μg	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	88.4% 79.6mg	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	17.5% 2.6mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Oats	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	15% 1.2mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	50% 1.15mg	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	14% 97mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Cooked Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Cooked Oats:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 5.1 times more Vitamin B2, 2 times more Vitamin B3, 26 times more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin C, 16.5 times more Vitamin E and 293.7 times more Vitamin K than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 1.4 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Oats provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cooked Oats have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Boiled Regular Oats have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Cooked Oats:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.7 times more Calcium and 2 times more Potassium than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 2.2 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 7.7 times more Selenium and 3.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Oats contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 7 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.3 times more Omega 3, 5.4 times more Sugars, 1.8 times more Fiber and 1.2 times more Protein than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 2.5 times more Energy, 41.6 times more Omega 6 and 2.2 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Cooked Oats provide inadequate amounts of Omega 3