Comparing Nutrients in 500 calories Boiled BroccoliVS Oatmeal Bread

Weight per 500 calories

Boiled Broccoli

1429g

Oatmeal Bread

186g

Oatmeal Bread has 7.7 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Oatmeal Bread?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Oatmeal Bread

13%

15%

72%

500 kcal ▼

Macro Nutrients

Boiled Broccolivs Oatmeal Bread

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.04%5.86g

Fat

8.43%8.18g

5.86 gvs8.18 g

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

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3.53%1.13g

Saturated Fat

4.1%1.3g

1.13 gvs1.3 g

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

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106%1.7g

Omega 3

11.6%0.19g

1.7 gvs0.19 g

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

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4.3%0.73g

Omega 6

17.5%2.98g

0.73 gvs2.98 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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79%103g

Carbohydrate

69.3%90g

103 gvs90 g

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

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27.4%20g

Sugars

21%15g

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

20 gvs15 g

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

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14.6%10.6g

Fructose

≤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]

10.6 gvsNA g

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

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%7g

Glucose

7 gvsNA g

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

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%1.14g

Sucrose

1.14 gvsNA g

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

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124%47g

Fiber

19.6%7.43g

47 gvs7.43 g

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

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60.7%34g

Protein

28%15.6g

34 gvs15.6 g

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

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Vitamins

Boiled Broccolivs Oatmeal Bread

122%1100μg

Vitamin A

1.03%9.3μg

RAE, retinol activity equivalents

1100 μgvs9.3 μg

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

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75%0.9mg

Vitamin B1

62%0.74mg

Thiamine

0.9 mgvs0.74 mg

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

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135%1.76mg

Vitamin B2

34.3%0.45mg

Riboflavin

1.76 mgvs0.45 mg

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

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49.4%7.9mg

Vitamin B3

36.4%5.83mg

Niacin, nicotinic acid, niacinamide

7.9 mgvs5.83 mg

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

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176%8.8mg

Vitamin B5

12.7%0.63mg

Pantothenic acid

8.8 mgvs0.63 mg

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

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220%2.86mg

Vitamin B6

9.72%0.13mg

Pyridoxine

2.86 mgvs0.13 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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386%1543μg

Vitamin B9

29%115μg

Folates and Folic Acid

1543 μgvs115 μg

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

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0%0μg

Vitamin B12

2.32%0.056μg

Cobalamin

0 μgvs0.056 μg

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

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1030%927mg

Vitamin C

0%0mg

Ascorbic acid

927 mgvs0 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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138%20.7mg

Vitamin E

5.95%0.89mg

Tocopherols and Tocotrienols

20.7 mgvs0.89 mg

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

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1680%2016μg

Vitamin K

2.32%2.8μg

Phytomenadione or phylloquinone

2016 μgvs2.8 μg

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

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Minerals

Boiled Broccolivs Oatmeal Bread

57%571mg

Calcium

12.3%123mg

571 mgvs123 mg

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

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97%0.87mg

Copper

43%0.39mg

0.87 mgvs0.39 mg

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

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1.43%57μg

Fluoride

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

57 μgvsNA μg

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

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120%9.57mg

Iron

62.7%5mg

9.57 mgvs5 mg

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

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71.4%300mg

Magnesium

16.4%68.8mg

300 mgvs68.8 mg

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

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120%2.77mg

Manganese

76%1.75mg

2.77 mgvs1.75 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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137%957mg

Phosphorus

33.5%234mg

957 mgvs234 mg

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

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123%4186mg

Potassium

7.76%264mg

4186 mgvs264 mg

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

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41.6%23μg

Selenium

83%45.7μg

23 μgvs45.7 μg

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

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39%586mg

Sodium

55.4%831mg

586 mgvs831 mg

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

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58.4%6.43mg

Zinc

17.2%1.9mg

6.43 mgvs1.9 mg

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

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34.5%1275g

Water

1.84%68.2g

1275 gvs68.2 g

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

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Lets compare vitamin content per 500 calories of Boiled Broccoli vs Oatmeal Bread:

Boiled and Drained Broccoli has 118.4 times more Vitamin A, 1.2 times more Vitamin B1, 3.9 times more Vitamin B2, 1.4 times more Vitamin B3, 13.9 times more Vitamin B5, 22.6 times more Vitamin B6, 13.4 times more Vitamin B9, more Vitamin C, 23.2 times more Vitamin E and 723 times more Vitamin K than Oatmeal Bread.
Both Boiled and Drained Broccoli as well as Oatmeal Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Oatmeal Bread:

Boiled and Drained Broccoli has 4.7 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 4.4 times more Magnesium, 1.6 times more Manganese, 4.1 times more Phosphorus, 15.9 times more Potassium, 3.4 times more Zinc and 18.7 times more Water than Oatmeal Bread.
While Oatmeal Bread contains 2 times more Selenium and 1.4 times more Sodium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli has 9.1 times more Omega 3, 1.3 times more Sugars, 6.3 times more Fiber and 2.2 times more Protein than Oatmeal Bread.
While Oatmeal Bread contains 1.4 times more Fat and 4.1 times more Omega 6 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Oatmeal Bread have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Broccoli as well as Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliOatmeal BreadVS Frozen Chopped BroccoliBoiled BroccoliVS Toasted Oatmeal BreadOatmeal BreadVS Toasted Oatmeal Bread

Compare Foods

Comparing Nutrients in 500 calories Boiled BroccoliVS Oatmeal Bread

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Broccoli or Oatmeal Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: