Comparing Nutrients in 14 ounces Oat Milk VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oat Milk	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.32% 212kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	0.72% 0.12g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	31.3% 12g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	39.7% 0.52mg	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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	49% 490mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.8% 363g	3700g per day for Men 19-50 years

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

• Oat Milk has 1.9 times more Vitamin B1, 2.1 times more Vitamin B2 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Vitamin B3, more Vitamin B6, 14 times more Vitamin B9, more Vitamin C, 12.2 times more Vitamin E and 270.3 times more Vitamin K than Oat Milk.
• Both Oat Milk and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin A per 14 oz.
• Both Oat Milk as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Oat Milk vs Frozen Chopped Broccoli:

• Oat Milk has 2.2 times more Calcium, 2.6 times more Copper, 1.7 times more Manganese, 1.2 times more Phosphorus, 1.5 times more Selenium and 1.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Potassium than Oat Milk.
• Both Oat Milk and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Magnesium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oat Milk has 2.1 times more Energy, 9.7 times more Omega 6 and 2 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 13.5 times more Sugars, 2 times more Fiber and 1.5 times more Protein than Oat Milk.
• Both Oat Milk as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.