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Comparing Nutrients in 100 calories Toasted Oatmeal BreadVS Broccoli

Weight per 100 calories

Toasted Oatmeal Bread
34.2g
Broccoli
294g

Toasted Oatmeal Bread has 8.6 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Toasted Oatmeal Bread or Broccoli?

Macros Ratio

Protein Fat Carbs

Toasted Oatmeal Bread
13%
15%
72%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.7%1.64g
Fat
1.12%1.1g
1.64 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.82%0.26g
Saturated Fat
1.05%0.34g
0.26 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.3%0.037g
Omega 3
11.6%0.19g
0.037 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.5%0.6g
Omega 6
0.85%0.14g
0.6 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18g
Carbohydrate
15%19.5g
18 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.18%3.03g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.03 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.76%2g
≤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]
NA gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.88%1.47g
Fiber
20%7.65g
1.47 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.63%3.15g
Protein
15%8.3g
3.15 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

0.19%1.7μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
1.7 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.9%0.12mg
Vitamin B1
17.4%0.21mg
Thiamine
0.12 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.2%0.08mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.08 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.57%1.05mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
1.05 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.65%0.083mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.083 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.77%0.023mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.023 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.54%18μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
18 μgvs185 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.29%0.007μg
Vitamin B12
0%0μg
Cobalamin
0.007 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.11%0.1mg
Vitamin C
292%262mg
Ascorbic acid
0.1 mgvs262 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.2%0.18mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
0.18 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.49%0.58μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
0.58 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.47%24.7mg
Calcium
14%138mg
24.7 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.64%0.078mg
Copper
16%0.14mg
0.078 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12.6%1mg
Iron
27%2.15mg
1 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.34%14mg
Magnesium
14.7%61.8mg
14 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15.2%0.35mg
Manganese
27%0.62mg
0.35 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.7%47mg
Phosphorus
27.7%194mg
47 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.55%52.7mg
Potassium
27.3%929mg
52.7 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.6%9.14μg
Selenium
13.4%7.35μg
9.14 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%166mg
Sodium
6.47%97mg
166 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.46%0.38mg
Zinc
11%1.2mg
0.38 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.29%10.7g
Water
7.1%263g
10.7 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Toasted Oatmeal Bread vs Broccoli:
Comparing minerals per 100 calories for Toasted Oatmeal Bread vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: