Comparing Nutrients in 100 calories Oat FlourVS Boiled Broccoli

Weight per 100 calories

Oat Flour

25g

Boiled Broccoli

286g

Oat Flour has 11.5 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Oat Flour or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Oat Flour

15%

20%

65%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Oat Flourvs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy

2.33%2.26g

Fat

1.2%1.17g

2.26 gvs1.17 g

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

Find Cereals rich in Fat

1.24%0.4g

Saturated Fat

0.71%0.23g

0.4 gvs0.23 g

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

Find Cereals rich in Saturated Fat

2.24%0.036g

Omega 3

21.3%0.34g

0.036 gvs0.34 g

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

Find Cereals rich in Omega 3

4.64%0.79g

Omega 6

0.86%0.15g

0.79 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol

12.5%16.3g

Carbohydrate

15.8%20.5g

16.3 gvs20.5 g

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

Find Cereals rich in Carbohydrate

0.27%0.2g

Sugars

5.48%3.97g

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

0.2 gvs3.97 g

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

Find Cereals rich in Sugars

0%0g

Fructose

2.9%2.1g

≤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 gvs2.1 g

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

Find Cereals rich in Fructose

%0.025g

Glucose

%1.4g

0.025 gvs1.4 g

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

Find Cereals rich in Glucose

%0.12g

Sucrose

%0.23g

0.12 gvs0.23 g

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

Find Cereals rich in Sucrose

4.23%1.6g

Fiber

25%9.43g

1.6 gvs9.43 g

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

Find Cereals rich in Fiber

6.48%3.63g

Protein

12%6.8g

3.63 gvs6.8 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Oat Flourvs Boiled Broccoli

0%0μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

0 μgvs220 μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

14.3%0.17mg

Vitamin B1

15%0.18mg

Thiamine

0.17 mgvs0.18 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

2.4%0.031mg

Vitamin B2

27%0.35mg

Riboflavin

0.031 mgvs0.35 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

2.3%0.36mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.36 mgvs1.58 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

1%0.05mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.05 mgvs1.76 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

2.4%0.031mg

Vitamin B6

44%0.57mg

Pyridoxine

0.031 mgvs0.57 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

2%7.92μg

Vitamin B9

77%309μg

Folates and Folic Acid

7.92 μgvs309 μg

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

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

206%185mg

Ascorbic acid

0 mgvs185 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

1.16%0.17mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

0.17 mgvs4.14 mg

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

Find Cereals rich in Vitamin E

0.66%0.79μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

0.79 μgvs403 μg

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

Find Cereals rich in Vitamin K

Minerals

Oat Flourvs Boiled Broccoli

1.36%13.6mg

Calcium

11.4%114mg

13.6 mgvs114 mg

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

Find Cereals rich in Calcium

12%0.11mg

Copper

19.4%0.17mg

0.11 mgvs0.17 mg

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

Find Cereals rich in Copper

Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride

12.4%0.99mg

Iron

24%1.9mg

0.99 mgvs1.9 mg

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

Find Cereals rich in Iron

8.5%35.6mg

Magnesium

14.3%60mg

35.6 mgvs60 mg

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

Find Cereals rich in Magnesium

43.3%0.99mg

Manganese

24%0.55mg

0.99 mgvs0.55 mg

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

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

16%112mg

Phosphorus

27.3%191mg

112 mgvs191 mg

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

Find Cereals rich in Phosphorus

2.7%92mg

Potassium

24.6%837mg

92 mgvs837 mg

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

Find Cereals rich in Potassium

15.3%8.4μg

Selenium

8.3%4.57μg

8.4 μgvs4.57 μg

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

Find Cereals rich in Selenium

0.31%4.7mg

Sodium

7.8%117mg

4.7 mgvs117 mg

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

Find Cereals rich in Sodium

7.2%0.79mg

Zinc

11.7%1.3mg

0.79 mgvs1.3 mg

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

Find Cereals rich in Zinc

0.057%2.1g

Water

6.9%255g

2.1 gvs255 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water

Lets compare vitamin content per 100 calories of Oat Flour vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 11.4 times more Vitamin B2, 4.3 times more Vitamin B3, 35.4 times more Vitamin B5, 18.5 times more Vitamin B6, 39 times more Vitamin B9, more Vitamin C, 23.9 times more Vitamin E and 509 times more Vitamin K than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 100 kcal.
Both Partially Debranned Oat Flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oat Flour vs Boiled Broccoli:

Partially Debranned Oat Flour has 1.8 times more Manganese and 1.8 times more Selenium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 8.4 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus, 9.1 times more Potassium, 24.9 times more Sodium, 1.6 times more Zinc and 120.5 times more Water than Partially Debranned Oat Flour.

Comparison of macro-nutrients per 100 calories:

Partially Debranned Oat Flour has 1.9 times more Fat, 1.8 times more Saturated Fat and 5.4 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 9.5 times more Omega 3, 1.3 times more Carbohydrate, 20.1 times more Sugars, more Fructose, 5.9 times more Fiber and 1.9 times more Protein than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour and Boiled and Drained Broccoli have similar amounts of Energy per 100 kcal.
Both Partially Debranned Oat Flour as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Oat FlourVS Dry Rice NoodlesBoiled BroccoliVS Dry Rice NoodlesOat FlourVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Oat FlourVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Oat Flour or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: