Comparing Nutrients in 100 calories Prepared Fortified Instant OatsVS Frozen Chopped Broccoli

Weight per 100 calories

Prepared Fortified Instant Oats

147g

Frozen Chopped Broccoli

385g

Prepared Fortified Instant Oats have 2.6 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Prepared Fortified Instant Oats or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Prepared Fortified Instant Oats

14%

18%

68%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Prepared Fortified Instant Oatsvs Frozen Chopped Broccoli

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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2.06%2g

Fat

1.15%1.1g

2 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.04%0.33g

Saturated Fat

0.53%0.17g

0.33 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.1%0.018g

Omega 3

25.2%0.4g

0.018 gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.56%0.6g

Omega 6

0.7%0.12g

0.6 gvs0.12 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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13.2%17g

Carbohydrate

14%18.4g

17 gvs18.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.93%0.68g

Sugars

7.16%5.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.68 gvs5.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

4.4%3.2g

≤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]

0 gvs3.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%2.9g

0 gvs2.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g

Sucrose

0.43 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.58%2.5g

Fiber

30.4%11.5g

2.5 gvs11.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.22%3.5g

Protein

19.3%11g

3.5 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Prepared Fortified Instant Oatsvs Frozen Chopped Broccoli

21.2%191μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

191 μgvs200 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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32%0.38mg

Vitamin B1

17%0.2mg

Thiamine

0.38 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.3%0.32mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.32 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28%4.45mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

4.45 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.32%0.47mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.47 mgvs1.07 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33%0.43mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.43 mgvs0.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%64.7μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

64.7 μgvs258 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

241%217mg

Ascorbic acid

0 mgvs217 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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0.69%0.1mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

0.1 mgvs4.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.49%0.59μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

0.59 μgvs312 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Prepared Fortified Instant Oatsvs Frozen Chopped Broccoli

11.8%118mg

Calcium

21.5%215mg

118 mgvs215 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.8%0.097mg

Copper

16.2%0.15mg

0.097 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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110%8.76mg

Iron

39%3.1mg

8.76 mgvs3.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.1%38.2mg

Magnesium

16.5%69.2mg

38.2 mgvs69.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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35.7%0.82mg

Manganese

49%1.13mg

0.82 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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16%113mg

Phosphorus

27.5%192mg

113 mgvs192 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.64%89.7mg

Potassium

24%815mg

89.7 mgvs815 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13.4%7.35μg

Selenium

19.6%10.8μg

7.35 μgvs10.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.8%72mg

Sodium

6.15%92mg

72 mgvs92 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.3%0.91mg

Zinc

16.8%1.85mg

0.91 mgvs1.85 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.34%124g

Water

9.5%352g

124 gvs352 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 Prepared Fortified Instant Oats vs Frozen Chopped Broccoli:

Prepared Fortified Instant Oats have 1.9 times more Vitamin B1 and 2.5 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Vitamin B5, 4 times more Vitamin B9, more Vitamin C, 45.6 times more Vitamin E and 530.3 times more Vitamin K than Prepared Fortified Instant Oats.
Both Prepared Fortified Instant Oats and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A, Vitamin B2 and Vitamin B6 per 100 kcal.
Both Prepared Fortified Instant Oats as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Prepared Fortified Instant Oats vs Frozen Chopped Broccoli:

Prepared Fortified Instant Oats have 2.8 times more Iron than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Calcium, 1.5 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 9.1 times more Potassium, 1.5 times more Selenium, 1.3 times more Sodium, 2 times more Zinc and 2.8 times more Water than Prepared Fortified Instant Oats.

Comparison of macro-nutrients per 100 calories:

Prepared Fortified Instant Oats have 1.8 times more Fat, 2 times more Saturated Fat and 5.1 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 22.9 times more Omega 3, 7.7 times more Sugars, more Fructose, 4.6 times more Fiber and 3.1 times more Protein than Prepared Fortified Instant Oats.
Both Prepared Fortified Instant Oats and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Prepared Fortified Instant Oats as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Prepared Fortified Instant OatsVS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dryFrozen Chopped BroccoliVS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dryPrepared Fortified Instant OatsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Prepared Fortified Instant OatsVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Prepared Fortified Instant Oats or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: