Comparing Nutrients in 300 calories Oat FlourVS Broccoli

Weight per 300 calories

Oat Flour

74.3g

Broccoli

882g

Oat Flour has 11.9 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Oat Flour or Broccoli?

Macros Ratio

Protein Fat Carbs

Oat Flour

15%

20%

65%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Oat Flourvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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7%6.77g

Fat

3.37%3.26g

6.77 gvs3.26 g

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

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3.73%1.2g

Saturated Fat

3.14%1g

1.2 gvs1 g

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

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6.73%0.11g

Omega 3

34.7%0.56g

0.11 gvs0.56 g

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

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14%2.37g

Omega 6

2.54%0.43g

2.37 gvs0.43 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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37.5%48.8g

Carbohydrate

45%58.6g

48.8 gvs58.6 g

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

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0.82%0.59g

Sugars

20.7%15g

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

0.59 gvs15 g

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

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0%0g

Fructose

8.28%6g

≤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 gvs6 g

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

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%0.074g

Glucose

%4.32g

0.074 gvs4.32 g

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

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%0.37g

Sucrose

%0.88g

0.37 gvs0.88 g

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

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12.7%4.83g

Fiber

60.4%23g

4.83 gvs23 g

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

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19.4%11g

Protein

44.4%25g

11 gvs25 g

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

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Vitamins

Oat Flourvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

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43%0.51mg

Vitamin B1

52.2%0.63mg

Thiamine

0.51 mgvs0.63 mg

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

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7.14%0.093mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.093 mgvs1.03 mg

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

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6.84%1.1mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs5.64 mg

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

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3%0.15mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.15 mgvs5.06 mg

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

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7.14%0.093mg

Vitamin B6

119%1.54mg

Pyridoxine

0.093 mgvs1.54 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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5.94%23.8μg

Vitamin B9

139%556μg

Folates and Folic Acid

23.8 μgvs556 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

875%787mg

Ascorbic acid

0 mgvs787 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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3.47%0.52mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.52 mgvs6.9 mg

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

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2%2.38μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

2.38 μgvs896 μg

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

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Minerals

Oat Flourvs Broccoli

4.1%41mg

Calcium

41.5%415mg

41 mgvs415 mg

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

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36%0.32mg

Copper

48%0.43mg

0.32 mgvs0.43 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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37%2.97mg

Iron

80.5%6.44mg

2.97 mgvs6.44 mg

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

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25.5%107mg

Magnesium

44%185mg

107 mgvs185 mg

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

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130%3mg

Manganese

80.6%1.85mg

3 mgvs1.85 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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48%336mg

Phosphorus

83%582mg

336 mgvs582 mg

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

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8.1%275mg

Potassium

82%2788mg

275 mgvs2788 mg

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

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46%25.2μg

Selenium

40%22μg

25.2 μgvs22 μg

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

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0.94%14mg

Sodium

19.4%291mg

14 mgvs291 mg

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

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21.6%2.38mg

Zinc

33%3.6mg

2.38 mgvs3.6 mg

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

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0.17%6.35g

Water

21.3%788g

6.35 gvs788 g

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

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Lets compare vitamin content per 300 calories of Oat Flour vs Broccoli:

Raw Broccoli contains more Vitamin A, 11.1 times more Vitamin B2, 5.2 times more Vitamin B3, 33.9 times more Vitamin B5, 16.6 times more Vitamin B6, 23.4 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 377.3 times more Vitamin K than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour and Raw Broccoli have similar amounts of Vitamin B1 per 300 kcal.
Both Partially Debranned Oat Flour as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oat Flour vs Broccoli:

Partially Debranned Oat Flour has 1.6 times more Manganese than Raw Broccoli.
While Raw Broccoli contains 10.2 times more Calcium, 1.3 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus, 10.1 times more Potassium, 20.6 times more Sodium, 1.5 times more Zinc and 124.1 times more Water than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour and Raw Broccoli have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Partially Debranned Oat Flour has 2.1 times more Fat and 5.5 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 5.2 times more Omega 3, 25.3 times more Sugars, more Fructose, 4.8 times more Fiber and 2.3 times more Protein than Partially Debranned Oat Flour.
Both Partially Debranned Oat Flour and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 300 kcal.
Both Partially Debranned Oat Flour as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oat FlourVS Dry Rice NoodlesBroccoliVS Dry Rice NoodlesOat FlourVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Oat FlourVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Oat Flour or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: