Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Oat Milk

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Oat Milk	Recommended Dietary Allowance
Energy	8.97% 260kcal	18.4% 535kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	74.6% 97g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	1.38% 1g	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	11.4% 8.3g	NA	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	39.5% 15g	38g per day for Men 19-50 years
Protein	50% 28g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oat Milk	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	68.6% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	0% 0mg	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	168% 670μg	12% 48μg	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	627% 564mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	68.7% 412IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	81.3% 12mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Oat Milk	Recommended Dietary Allowance
Calcium	56% 560mg	124% 1235mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	111% 1mg	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	101% 8.1mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	217% 5mg	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	71.4% 500mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23.4% 867g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Oat Milk per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Frozen Chopped Broccoli has 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.
• While 1 kg of Oat Milk contains 1.9 times more Vitamin B1, 2.1 times more Vitamin B2 and more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oat Milk provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli have insufficient amounts of Vitamin D
• 1 kilogram of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Oat Milk have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 4.3 times more Potassium than Oat Milk.
• While 1 kg of Oat Milk contains 2.2 times more Calcium, 2.6 times more Copper, 1.7 times more Manganese, 1.5 times more Selenium and 1.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oat Milk contain similar levels of Iron, Magnesium, Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has more Omega 3, 2 times more Fiber and 1.5 times more Protein than Oat Milk.
• While 1 kg of Oat Milk contains 2 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Oat Milk provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Oat Milk provide inadequate amounts of Energy and Omega 6 in one kilogram.