Comparing Nutrients in 100 grams Broccoli VS Oats

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oats	17%	16%	67%

Macro Nutrients

	Broccoli	Oats	Recommended Dietary Allowance
Energy	1.17% 34kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	14.3% 2.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	51% 66.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oats	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	63.6% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	9.15% 0.12mg	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	15.8% 63μg	14% 56μg	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	99% 89.2mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Oats	Recommended Dietary Allowance
Calcium	4.7% 47mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	69.6% 0.63mg	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	9.13% 0.73mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	214% 4.9mg	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	9.43% 66mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.22% 8.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Oats:

• Raw Broccoli has more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Oats.
• While Oats contain 10.7 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli and Oats have similar amounts of Vitamin B2 and Vitamin B9 per 100 g.
• Both Raw Broccoli as well as Oats have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Oats:

• Raw Broccoli has 16.5 times more Sodium and 10.9 times more Water than Oats.
• While Oats contain 12.8 times more Copper, 6.5 times more Iron, 8.4 times more Magnesium, 23.4 times more Manganese, 7.9 times more Phosphorus, 1.4 times more Potassium, 10.2 times more Selenium and 9.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Oats have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oats contain 11.4 times more Energy, 18.6 times more Fat, 10.7 times more Saturated Fat, 1.8 times more Omega 3, 49.5 times more Omega 6, 10 times more Carbohydrate, 4.1 times more Fiber and 6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.