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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 7 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 2.9 times more Vitamin B6 and 200.5 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• While 7 oz of Oatmeal Reduced-calorie Bread contain 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 and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C

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

• 7 ounces of Boiled Spears Frozen Broccoli have 1.5 times more Potassium and 2.1 times more Water than Oatmeal Reduced-calorie Bread.
• While 7 oz of Oatmeal Reduced-calorie Bread contain 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 and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Oatmeal Reduced-calorie Bread contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oatmeal Reduced-calorie Bread contain 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 and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6