Comparing Nutrients in 14 ounces Oat Milk VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Oat Milk	Boiled Broccoli	Recommended Dietary Allowance
Energy	7.32% 212kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.6% 38.5g	22% 28.5g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	7.6% 5.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.05% 2.94g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	34.5% 13g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.76% 19μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27.3% 164IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Boiled Broccoli	Recommended Dietary Allowance
Calcium	49% 490mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	34.7% 2.78mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	33.5% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35% 245mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oat Milk vs Boiled Broccoli:

• Oat Milk has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Vitamin B3, more Vitamin B6, 22.5 times more Vitamin B9, more Vitamin C, 14.5 times more Vitamin E and 470.3 times more Vitamin K than Oat Milk.
• Both Oat Milk and Boiled and Drained Broccoli have similar amounts of Vitamin A per 14 oz.
• Both Oat Milk as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Oat Milk vs Boiled Broccoli:

• Oat Milk has 3.1 times more Calcium, 1.6 times more Copper, 2.6 times more Manganese and 2.7 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.9 times more Potassium than Oat Milk.
• Both Oat Milk and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium, Phosphorus, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oat Milk has 1.5 times more Energy, 5.9 times more Omega 6 and 1.4 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3, 13.9 times more Sugars, 2.2 times more Fiber and 1.3 times more Protein than Oat Milk.
• Both Oat Milk as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.