Comparing Nutrients in 7 ounces Dry Quick Oats VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dry Quick Oats	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	26% 752kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.37g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	% 1.96g	NA	g per day for Men 19-50 years
Fiber	52.7% 20g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	46.6% 26g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	145% 43.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	15% 59.5μg	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	88.4% 79.6mg	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	5.56% 0.83mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.03% 90mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	9.5% 0.085mg	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	108% 8.6mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	28% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	706% 318μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	110% 768mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.088% 1.33mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.44mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Boiled Spears Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Dry Quick Oats vs Boiled Spears Frozen Broccoli:

• 7 ounces of Dry Quick Oats have 8.4 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 4.1 times more Vitamin B5 than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 3.1 times more Vitamin E and 44.1 times more Vitamin K than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Dry Quick Oats have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Regular and Quick Oats Cereals as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Quick Oats vs Boiled Spears Frozen Broccoli:

• 7 ounces of Dry Quick Oats have 10 times more Copper, 7.1 times more Iron, 6.3 times more Magnesium, 9.9 times more Manganese, 7 times more Phosphorus, 1.9 times more Potassium, 13.4 times more Selenium and 9.1 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 8.4 times more Water than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Boiled Spears Frozen Broccoli contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Quick Oats have 13.5 times more Energy, 59.3 times more Fat, 61.7 times more Saturated Fat, 2.4 times more Omega 3, 169.2 times more Omega 6, 12.6 times more Carbohydrate, 3.4 times more Fiber and 4.2 times more Protein than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.5 times more Sugars than Dry Regular and Quick Oats Cereals.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6