Comparing Nutrients in 1 pound 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	7.35% 213kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	25% 32.6g	130g per day for Men 19-50 years
Sugars	33% 24g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	39.4% 15g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	31.8% 286μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	69.8% 0.91mg	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	2.27% 9.07μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	119% 2.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.8% 191IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.2% 2.13mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Boiled Broccoli	Recommended Dietary Allowance
Calcium	53.5% 535mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	11.3% 0.91mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	38.3% 0.88mg	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	36.3% 254mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.