Comparing Nutrients in 100 calories Oat FlourVS Broccoli

Weight per 100 calories

Oat Flour

25g

Broccoli

294g

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 100 calories - Oat Flour or Broccoli?

Macros Ratio

Protein Fat Carbs

Oat Flour

15%

20%

65%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Oat Flourvs 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

1.12%1.1g

2.26 gvs1.1 g

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

Find Cereals rich in Fat

1.24%0.4g

Saturated Fat

1.05%0.34g

0.4 gvs0.34 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

11.6%0.19g

0.036 gvs0.19 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

0.85%0.14g

0.79 gvs0.14 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%19.5g

16.3 gvs19.5 g

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

Find Cereals rich in Carbohydrate

0.27%0.2g

Sugars

6.9%5g

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

0.2 gvs5 g

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

Find Cereals rich in Sugars

0%0g

Fructose

2.76%2g

≤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 g

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

Find Cereals rich in Fructose

%0.025g

Glucose

%1.44g

0.025 gvs1.44 g

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

Find Cereals rich in Glucose

%0.12g

Sucrose

%0.29g

0.12 gvs0.29 g

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

Find Cereals rich in Sucrose

4.23%1.6g

Fiber

20%7.65g

1.6 gvs7.65 g

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

Find Cereals rich in Fiber

6.48%3.63g

Protein

15%8.3g

3.63 gvs8.3 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 Broccoli

0%0μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0 μgvs91 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

17.4%0.21mg

Thiamine

0.17 mgvs0.21 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

26.5%0.34mg

Riboflavin

0.031 mgvs0.34 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

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

0.36 mgvs1.88 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

33.7%1.7mg

Pantothenic acid

0.05 mgvs1.7 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

39.6%0.51mg

Pyridoxine

0.031 mgvs0.51 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

46.3%185μg

Folates and Folic Acid

7.92 μgvs185 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

292%262mg

Ascorbic acid

0 mgvs262 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

15.3%2.3mg

Tocopherols and Tocotrienols

0.17 mgvs2.3 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

249%299μg

Phytomenadione or phylloquinone

0.79 μgvs299 μg

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

Find Cereals rich in Vitamin K

Minerals

Oat Flourvs Broccoli

1.36%13.6mg

Calcium

14%138mg

13.6 mgvs138 mg

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

Find Cereals rich in Calcium

12%0.11mg

Copper

16%0.14mg

0.11 mgvs0.14 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

12.4%0.99mg

Iron

27%2.15mg

0.99 mgvs2.15 mg

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

Find Cereals rich in Iron

8.5%35.6mg

Magnesium

14.7%61.8mg

35.6 mgvs61.8 mg

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

Find Cereals rich in Magnesium

43.3%0.99mg

Manganese

27%0.62mg

0.99 mgvs0.62 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

27.7%194mg

112 mgvs194 mg

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

Find Cereals rich in Phosphorus

2.7%92mg

Potassium

27.3%929mg

92 mgvs929 mg

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

Find Cereals rich in Potassium

15.3%8.4μg

Selenium

13.4%7.35μg

8.4 μgvs7.35 μg

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

Find Cereals rich in Selenium

0.31%4.7mg

Sodium

6.47%97mg

4.7 mgvs97 mg

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

Find Cereals rich in Sodium

7.2%0.79mg

Zinc

11%1.2mg

0.79 mgvs1.2 mg

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

Find Cereals rich in Zinc

0.057%2.1g

Water

7.1%263g

2.1 gvs263 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 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 100 kcal.
Both Partially Debranned Oat Flour as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
Both Partially Debranned Oat Flour as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories Oat FlourVS Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: