Comparing Nutrients in 7 ounces Oats VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Oats	Boiled Broccoli	Recommended Dietary Allowance
Energy	26.6% 772kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	28.3% 4.8g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	11% 14.2g	130g per day for Men 19-50 years
Sugars	NA	3.8% 2.76g	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	NA	2.03% 1.47g	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	NA	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	55.4% 21g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	60% 33.5g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Oats	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	30.5% 0.4mg	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	27.8% 111μg	53.6% 214μg	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	143% 129mg	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	NA	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10.7% 107mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	117% 9.37mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	16.7% 0.38mg	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	148% 1038mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	71.6% 7.88mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	4.8% 177g	3700g per day for Men 19-50 years

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

• Oats have 12.1 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.2 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.7 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Oats.
• Both Oats and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 7 oz.
• Both Oats as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oats vs Boiled Broccoli:

• Oats have 1.4 times more Calcium, 10.3 times more Copper, 7 times more Iron, 8.4 times more Magnesium, 25.3 times more Manganese, 7.8 times more Phosphorus, 1.5 times more Potassium, 15.9 times more Selenium and 8.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 20.5 times more Sodium and 10.9 times more Water than Oats.

Comparison of macro-nutrients per 7 ounces:

• Oats have 11.1 times more Energy, 16.8 times more Fat, 15.4 times more Saturated Fat, 47.5 times more Omega 6, 9.2 times more Carbohydrate, 3.2 times more Fiber and 7.1 times more Protein than Boiled and Drained Broccoli.
• Both Oats and Boiled and Drained Broccoli have similar amounts of Omega 3 per 7 oz.
• Both Oats as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.