Comparing Nutrients in 1 kilogram Unsweetened Rice Milk VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Unsweetened Rice Milk	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	16.2% 470kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	1.82% 0.31g	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	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	73% 52.8g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	79% 30g	38g per day for Men 19-50 years
Protein	5% 2.8g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	70% 630μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	118% 1180mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	42.2% 0.38mg	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	25% 2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24% 893g	24.7% 915g	3700g per day for Men 19-50 years

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

• Unsweetened Rice Milk has 1.2 times more Vitamin A, 1.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Vitamin B1, 1.9 times more Vitamin B5, 3.3 times more Vitamin B6, 33.5 times more Vitamin B9, more Vitamin C, 2.6 times more Vitamin E and 405.5 times more Vitamin K than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 1 kg.

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

• Unsweetened Rice Milk has 2.1 times more Calcium and 1.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.1 times more Iron, 1.6 times more Magnesium, 7.9 times more Potassium, 1.3 times more Selenium and 3.7 times more Zinc than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper, Manganese, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unsweetened Rice Milk has 1.8 times more Energy, 3.3 times more Fat, 9.8 times more Omega 6, 1.9 times more Carbohydrate and 3.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13.1 times more Omega 3, 10 times more Fiber and 10 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.