Comparing Nutrients in 7 ounces Broccoli VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Broccoli	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	18% 23g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	1.26% 0.91g	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	1.86% 1.35g	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	% 0.2g	% 0.58g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	10% 5.6g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	28.7% 258μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	44.3% 0.58mg	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	31.3% 125μg	22% 87.3μg	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	197% 177mg	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	10.3% 1.55mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	9.33% 93mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	14.6% 0.13mg	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	18% 1.45mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	48% 1.1mg	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	18.7% 131mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Prepared Fortified Instant Oats per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli vs Prepared Fortified Instant Oats:

• 7 ounces of Broccoli have 1.8 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin C, 11.1 times more Vitamin E and 254 times more Vitamin K than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain 4.2 times more Vitamin A, 3.7 times more Vitamin B1, 1.8 times more Vitamin B2, 4.7 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Broccoli.
• 7 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli vs Prepared Fortified Instant Oats:

• 7 ounces of Broccoli have 5.2 times more Potassium than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain 1.7 times more Calcium, 1.3 times more Copper, 8.2 times more Iron, 2.7 times more Manganese, 2 times more Selenium, 1.5 times more Sodium and 1.5 times more Zinc than Raw Broccoli.
• Both Broccoli and Prepared Fortified Instant Oats contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli have 5.3 times more Omega 3, 3.7 times more Sugars and 1.5 times more Fiber than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain 2 times more Energy, 8.4 times more Omega 6 and 1.8 times more Carbohydrate than Raw Broccoli.
• Both Broccoli and Prepared Fortified Instant Oats offer comparable quantities of Protein per seven ounces.
• 7 ounces of Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3