Comparing Nutrients in 7 ounces Dry Quick Oats VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dry Quick Oats	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	26% 752kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.37g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	% 1.96g	% 0.3g	g per day for Men 19-50 years
Fiber	52.7% 20g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	46.6% 26g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	9.03% 90mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	16.5% 0.15mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.088% 1.33mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.44mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Quick Oats VS Cooked Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Dry Quick Oats vs Cooked Broccoli Raab:

• 7 ounces of Dry Quick Oats have 2.7 times more Vitamin B1 and 2.5 times more Vitamin B5 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 1.8 times more Vitamin B3, 2.2 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 128 times more Vitamin K than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Cooked Broccoli Raab provide similar amounts of Vitamin B2 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Quick Oats vs Cooked Broccoli Raab:

• 7 ounces of Dry Quick Oats have 5.7 times more Copper, 3.4 times more Iron, 4.7 times more Magnesium, 8.5 times more Manganese, 4.7 times more Phosphorus, 19.5 times more Selenium and 5.1 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.6 times more Calcium, 83.8 times more Sodium and 8.4 times more Water than Dry Regular and Quick Oats Cereals.
• Both Dry Quick Oats and Cooked Broccoli Raab contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Quick Oats have 15.2 times more Energy, 12.5 times more Fat, 12.5 times more Saturated Fat, 71 times more Omega 6, 21.7 times more Carbohydrate, 3.6 times more Fiber and 3.4 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2 times more Omega 3 than Dry Regular and Quick Oats Cereals.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6