Comparing Nutrients in 7 ounces Prepared Fortified Instant Oats VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Prepared Fortified Instant Oats	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.65% 135kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	4.02% 2.9g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	28.7% 258μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	26.7% 0.35mg	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	22% 87.3μg	46.6% 187μg	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	0% 0mg	151% 136mg	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	0.93% 0.14mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	16% 159mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	7.94% 0.071mg	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	148% 12mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	22% 0.51mg	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	22% 153mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Prepared Fortified Instant Oats have 2.3 times more Vitamin A, 3.6 times more Vitamin B1, 1.9 times more Vitamin B2, 6.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.1 times more Vitamin B9, more Vitamin C, 19.3 times more Vitamin E and 253.5 times more Vitamin K than Prepared Fortified Instant Oats.
• 7 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Prepared Fortified Instant Oats as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Prepared Fortified Instant Oats have 2 times more Calcium, 1.8 times more Copper, 8.3 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 2.6 times more Selenium, 2.9 times more Sodium and 1.8 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.1 times more Potassium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Frozen Broccoli Spears contain similar levels of 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 Prepared Fortified Instant Oats have 2.3 times more Energy, 11.1 times more Omega 6 and 2.2 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 10.4 times more Omega 3, 3.2 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Prepared Fortified Instant Oats.
• 7 ounces of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6