Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Oats	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	7.3% 9.5g	18.3% 24g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	% 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	9.96% 5.58g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Oats	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Oats	Recommended Dietary Allowance
Calcium	11% 111mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	20% 1.6mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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% 99mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.5% 166g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Cooked Oats:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 6 times more Vitamin B2, 2.1 times more Vitamin B3, 26 times more Vitamin B6, 11.2 times more Vitamin B9, more Vitamin C, 15.3 times more Vitamin E and 270.3 times more Vitamin K than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 1.4 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped 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 Frozen Chopped Broccoli, Unprepared as well as Boiled Regular Oats have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 6.2 times more Calcium and 3 times more Potassium than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 1.9 times more Copper, 1.5 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Selenium and 2.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Oats contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 5.8 times more Omega 3 and 1.8 times more Fiber than Cooked Oats.
• While 7 oz of Boiled Regular Oats contain 2.7 times more Energy, 17.5 times more Omega 6 and 2.5 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Oats offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Cooked Oats provide inadequate amounts of Omega 3