Comparing Nutrients in 100 calories Fortified Instant OatsVS Boiled Broccoli

Weight per 100 calories

Fortified Instant Oats

27.6g

Boiled Broccoli

286g

Fortified Instant Oats have 10.3 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Fortified Instant Oats or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Fortified Instant Oats

12%

16%

72%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Fortified Instant Oatsvs Boiled 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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1.97%1.9g

Fat

1.2%1.17g

1.9 gvs1.17 g

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

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1.16%0.37g

Saturated Fat

0.71%0.23g

0.37 gvs0.23 g

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

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1.24%0.02g

Omega 3

21.3%0.34g

0.02 gvs0.34 g

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

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3.98%0.68g

Omega 6

0.86%0.15g

0.68 gvs0.15 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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14.8%19.2g

Carbohydrate

15.8%20.5g

19.2 gvs20.5 g

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

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0.57%0.41g

Sugars

5.48%3.97g

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

0.41 gvs3.97 g

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

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0.038%0.028g

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]

0.028 gvs2.1 g

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

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%0.028g

Glucose

%1.4g

0.028 gvs1.4 g

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

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%0.28g

Sucrose

%0.23g

0.28 gvs0.23 g

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

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7.27%2.76g

Fiber

25%9.43g

2.76 gvs9.43 g

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

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5.9%3.3g

Protein

12%6.8g

3.3 gvs6.8 g

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

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Vitamins

Fortified Instant Oatsvs Boiled Broccoli

23.7%213μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

213 μgvs220 μg

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

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10.2%0.12mg

Vitamin B1

15%0.18mg

Thiamine

0.12 mgvs0.18 mg

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

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1.06%0.014mg

Vitamin B2

27%0.35mg

Riboflavin

0.014 mgvs0.35 mg

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

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1.8%0.29mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.29 mgvs1.58 mg

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

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6.63%0.33mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.33 mgvs1.76 mg

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

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1.7%0.022mg

Vitamin B6

44%0.57mg

Pyridoxine

0.022 mgvs0.57 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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2.2%8.84μg

Vitamin B9

77%309μg

Folates and Folic Acid

8.84 μgvs309 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

206%185mg

Ascorbic acid

0 mgvs185 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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0.94%0.14mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

0.14 mgvs4.14 mg

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

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0.44%0.52μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

0.52 μgvs403 μg

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

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Minerals

Fortified Instant Oatsvs Boiled Broccoli

9.7%97mg

Calcium

11.4%114mg

97 mgvs114 mg

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

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11%0.099mg

Copper

19.4%0.17mg

0.099 mgvs0.17 mg

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

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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 .

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85.4%6.83mg

Iron

24%1.9mg

6.83 mgvs1.9 mg

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

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8.4%35.4mg

Magnesium

14.3%60mg

35.4 mgvs60 mg

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

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40.7%0.94mg

Manganese

24%0.55mg

0.94 mgvs0.55 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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16.7%117mg

Phosphorus

27.3%191mg

117 mgvs191 mg

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

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2.97%101mg

Potassium

24.6%837mg

101 mgvs837 mg

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

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11.7%6.4μg

Selenium

8.3%4.57μg

6.4 μgvs4.57 μg

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

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4.05%60.8mg

Sodium

7.8%117mg

60.8 mgvs117 mg

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

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6.3%0.69mg

Zinc

11.7%1.3mg

0.69 mgvs1.3 mg

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

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0.067%2.46g

Water

6.9%255g

2.46 gvs255 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 Fortified Instant Oats vs Boiled Broccoli:

Boiled and Drained Broccoli contains 1.5 times more Vitamin B1, 25.4 times more Vitamin B2, 5.5 times more Vitamin B3, 5.3 times more Vitamin B5, 25.9 times more Vitamin B6, 34.9 times more Vitamin B9, more Vitamin C, 29.4 times more Vitamin E and 768.1 times more Vitamin K than Dry Plain Fortified Instant Oats.
Both Dry Plain Fortified Instant Oats and Boiled and Drained Broccoli have similar amounts of Vitamin A per 100 kcal.
Both Dry Plain Fortified Instant Oats 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 Fortified Instant Oats vs Boiled Broccoli:

Dry Plain Fortified Instant Oats have 3.6 times more Iron, 1.7 times more Manganese and 1.4 times more Selenium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.8 times more Copper, 1.7 times more Magnesium, 1.6 times more Phosphorus, 8.3 times more Potassium, 1.9 times more Sodium, 1.9 times more Zinc and 103.5 times more Water than Dry Plain Fortified Instant Oats.
Both Dry Plain Fortified Instant Oats and Boiled and Drained Broccoli have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dry Plain Fortified Instant Oats have 1.6 times more Fat, 1.6 times more Saturated Fat and 4.6 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 17.1 times more Omega 3, 9.6 times more Sugars, 76.5 times more Fructose, 3.4 times more Fiber and 2.1 times more Protein than Dry Plain Fortified Instant Oats.
Both Dry Plain Fortified Instant Oats and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Dry Plain Fortified Instant Oats as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Fortified Instant OatsVS Prepared Fortified Instant OatsBoiled BroccoliVS Prepared Fortified Instant OatsFortified Instant OatsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Fortified Instant OatsVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Fortified Instant Oats or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: