Comparing Nutrients in 1 kilogram Broccoli VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oat Milk	14%	15%	71%

Macro Nutrients

	Broccoli	Oat Milk	Recommended Dietary Allowance
Energy	11.7% 340kcal	18.4% 535kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	74.6% 97g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	39.5% 15g	38g per day for Men 19-50 years
Protein	50.4% 28g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oat Milk	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	68.6% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Oat Milk	Recommended Dietary Allowance
Calcium	47% 470mg	124% 1235mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	24% 893g	23.4% 867g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 3.2 times more Vitamin B3, more Vitamin B6, 13.1 times more Vitamin B9, more Vitamin C, 7.8 times more Vitamin E and 338.7 times more Vitamin K than Oat Milk.
• While Oat Milk contains 2 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and more Vitamin D than Raw Broccoli.
• Both Raw Broccoli as well as Oat Milk have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Oat Milk:

• Raw Broccoli has 6.4 times more Potassium than Oat Milk.
• While Oat Milk contains 2.6 times more Calcium, 2 times more Copper, 2.4 times more Manganese, 1.7 times more Selenium and 1.4 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Oat Milk have similar amounts of Iron, Magnesium, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has more Omega 3, 17 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Oat Milk.
• While Oat Milk contains 1.6 times more Energy, 6.1 times more Omega 6 and 1.5 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli as well as Oat Milk have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.