Comparing Nutrients in 7 ounces Cooked Oats VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Oats	Broccoli	Recommended Dietary Allowance
Energy	4.86% 141kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	10% 13g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.2g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9% 5.04g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	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	2.98% 12μg	31.3% 125μg	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	197% 177mg	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	1.06% 0.16mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	11% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	22.3% 1.8mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.5% 166g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 7.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B5, 35 times more Vitamin B6, 10.5 times more Vitamin B9, more Vitamin C, 9.8 times more Vitamin E and 338.7 times more Vitamin K than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Broccoli have similar amounts of Vitamin B1 per 7 oz.
• Both Boiled Regular Oats as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Oats vs Broccoli:

• Boiled Regular Oats have 1.5 times more Copper, 1.2 times more Iron, 1.3 times more Magnesium, 2.8 times more Manganese, 2.2 times more Selenium and 2.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 5.2 times more Calcium, 4.5 times more Potassium and 8.3 times more Sodium than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Broccoli have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Regular Oats have 2.1 times more Energy, 4.1 times more Fat, 11 times more Omega 6 and 1.8 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 3.5 times more Omega 3, 6.3 times more Sugars and 1.5 times more Fiber than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Broccoli have similar amounts of Protein per 7 oz.
• Both Boiled Regular Oats as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.