Comparing Nutrients in 500 calories Dry Quick OatsVS Frozen Chopped Broccoli

Weight per 500 calories

Dry Quick Oats

132g

Frozen Chopped Broccoli

1923g

Dry Quick Oats have 14.6 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Dry Quick Oats or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Dry Quick Oats

14%

15%

71%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Dry Quick Oatsvs Frozen Chopped Broccoli

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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8.87%8.6g

Fat

5.75%5.58g

8.6 gvs5.58 g

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

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4.58%1.46g

Saturated Fat

2.64%0.85g

1.46 gvs0.85 g

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

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8.25%0.13g

Omega 3

126%2g

0.13 gvs2 g

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

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17%2.9g

Omega 6

3.5%0.6g

2.9 gvs0.6 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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68.7%89.3g

Carbohydrate

70.7%92g

89.3 gvs92 g

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

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1.8%1.3g

Sugars

36%26g

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

1.3 gvs26 g

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

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0%0g

Fructose

22%16g

≤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 gvs16 g

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

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%0g

Glucose

%14.4g

0 gvs14.4 g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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35%13.3g

Fiber

152%57.7g

13.3 gvs57.7 g

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

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31%17.3g

Protein

96%54g

17.3 gvs54 g

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

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Vitamins

Dry Quick Oatsvs Frozen Chopped Broccoli

0%0μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

0 μgvs1000 μg

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

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50.6%0.61mg

Vitamin B1

85%1mg

Thiamine

0.61 mgvs1 mg

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

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15.7%0.2mg

Vitamin B2

142%1.85mg

Riboflavin

0.2 mgvs1.85 mg

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

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9.28%1.5mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs9.04 mg

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

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29.6%1.48mg

Vitamin B5

107%5.37mg

Pantothenic acid

1.48 mgvs5.37 mg

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

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10%0.13mg

Vitamin B6

192%2.5mg

Pyridoxine

0.13 mgvs2.5 mg

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

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96%29μg

Vitamin B7

Biotin

29 μgvsNA μg

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

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10.6%42.2μg

Vitamin B9

322%1288μg

Folates and Folic Acid

42.2 μgvs1288 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

1205%1085mg

Ascorbic acid

0 mgvs1085 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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3.7%0.55mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

0.55 mgvs23.5 mg

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

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2.2%2.64μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

2.64 μgvs1560 μg

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

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Minerals

Dry Quick Oatsvs Frozen Chopped Broccoli

6%60mg

Calcium

108%1077mg

60 mgvs1077 mg

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

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62.7%0.56mg

Copper

81%0.73mg

0.56 mgvs0.73 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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71.6%5.73mg

Iron

195%15.6mg

5.73 mgvs15.6 mg

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

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39.6%166mg

Magnesium

82.4%346mg

166 mgvs346 mg

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

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185%4.26mg

Manganese

246%5.65mg

4.26 mgvs5.65 mg

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

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469%211μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

211 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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73%511mg

Phosphorus

137%962mg

511 mgvs962 mg

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

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13.6%462mg

Potassium

120%4077mg

462 mgvs4077 mg

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

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61%33.5μg

Selenium

98%54μg

33.5 μgvs54 μg

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

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0.059%0.88mg

Sodium

30.8%462mg

0.88 mgvs462 mg

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

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33%3.6mg

Zinc

84%9.23mg

3.6 mgvs9.23 mg

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

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0.39%14.3g

Water

47.5%1759g

14.3 gvs1759 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 Dry Quick Oats vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.7 times more Vitamin B1, 9 times more Vitamin B2, 6.1 times more Vitamin B3, 3.6 times more Vitamin B5, 19 times more Vitamin B6, 30.5 times more Vitamin B9, more Vitamin C, 42.3 times more Vitamin E and 591.1 times more Vitamin K than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dry Quick Oats vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 17.9 times more Calcium, 1.3 times more Copper, 2.7 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 8.8 times more Potassium, 1.6 times more Selenium, 523.7 times more Sodium, 2.6 times more Zinc and 123 times more Water than Dry Regular and Quick Oats Cereals.

Comparison of macro-nutrients per 500 calories:

Dry Regular and Quick Oats Cereals have 1.5 times more Fat and 4.9 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 15.3 times more Omega 3, 19.9 times more Sugars, more Fructose, 4.3 times more Fiber and 3.1 times more Protein than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Dry Regular and Quick Oats Cereals as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dry Quick OatsVS Cooked OatsFrozen Chopped BroccoliVS Cooked OatsDry Quick OatsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Dry Quick OatsVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Dry Quick Oats or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: