Comparing Nutrients in 1 kilogram Unsweetened Rice Milk VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Unsweetened Rice Milk	Boiled Broccoli	Recommended Dietary Allowance
Energy	16.2% 470kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	73% 52.8g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	7.9% 3g	87% 33g	38g per day for Men 19-50 years
Protein	5% 2.8g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	70% 630μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	154% 2mg	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	5% 20μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	263% 6.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Boiled Broccoli	Recommended Dietary Allowance
Calcium	118% 1180mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	25% 2mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	84.3% 1.94mg	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	80% 560mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24% 893g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Unsweetened Rice Milk vs Boiled Broccoli:

• Unsweetened Rice Milk has more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Vitamin B1, 1.4 times more Vitamin B3, 4.2 times more Vitamin B5, 5.1 times more Vitamin B6, 54 times more Vitamin B9, more Vitamin C, 3.1 times more Vitamin E and 705.5 times more Vitamin K than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Boiled and Drained Broccoli have similar amounts of Vitamin A and Vitamin B2 per 1 kg.

Comparing minerals per 1 kilogram for Unsweetened Rice Milk vs Boiled Broccoli:

• Unsweetened Rice Milk has 3 times more Calcium, 1.5 times more Manganese and 1.4 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 10.9 times more Potassium and 3.5 times more Zinc than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Boiled and Drained Broccoli have similar amounts of Phosphorus, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unsweetened Rice Milk has 1.3 times more Energy, 2.4 times more Fat, 6 times more Omega 6, 1.3 times more Carbohydrate and 3.8 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 14.9 times more Omega 3, 11 times more Fiber and 8.5 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.