Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Dry Quick Oats

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	Frozen Broccoli Spears	Dry Quick Oats	Recommended Dietary Allowance
Energy	1% 29kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	6.72% 6.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	52% 67.7g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	1.37% 0.99g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	7.9% 3g	26.6% 10g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	73% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.5% 94μg	8% 32μg	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	76% 68.3mg	0% 0mg	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	9% 1.35mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dry Quick Oats	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.55% 45.5mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	47.6% 0.43mg	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	9% 0.72mg	54.3% 4.34mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	140% 3.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	356% 160μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.43% 59mg	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.045% 0.67mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Dry Quick Oats per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Dry Quick Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Dry Quick Oats:

• 100 grams of Frozen Broccoli Spears have more Vitamin A, 1.8 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C, 3.2 times more Vitamin E and 50.7 times more Vitamin K than Dry Quick Oats.
• While 100 g of Dry Regular and Quick Oats Cereals contain 6.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3 and 4.6 times more Vitamin B5 than Frozen Broccoli Spears.
• 100 grams of Dry Quick Oats have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Dry Quick Oats:

• 100 grams of Frozen Broccoli Spears have 8.4 times more Water than Dry Quick Oats.
• While 100 g of Dry Regular and Quick Oats Cereals contain 11.9 times more Copper, 6 times more Iron, 7.9 times more Magnesium, 12.6 times more Manganese, 6.6 times more Phosphorus, 1.4 times more Potassium, 13.4 times more Selenium and 8.1 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dry Quick Oats contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 1.3 times more Omega 3 and 1.5 times more Sugars than Dry Quick Oats.
• While 100 g of Dry Regular and Quick Oats Cereals contain 13.1 times more Energy, 19.2 times more Fat, 21.3 times more Saturated Fat, 59.5 times more Omega 6, 12.7 times more Carbohydrate, 3.4 times more Fiber and 4.3 times more Protein than Frozen Broccoli Spears.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6