Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Oat Milk

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Oat Milk: 561g

Oat Milk has 2.1 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is low in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	5.2% 5.05g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	42% 54.4g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	0.77% 0.56g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	22% 8.4g	38g per day for Men 19-50 years
Protein	58% 32.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oat Milk	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	38.4% 346μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	86.3% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	193% 773μg	6.73% 27μg	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	723% 651mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	38.5% 231IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	94% 14mg	3.74% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Oat Milk	Recommended Dietary Allowance
Calcium	64.6% 646mg	69.3% 693mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	62.3% 0.56mg	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	117% 9.35mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	122% 2.8mg	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	82.4% 577mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	13% 486g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Oat Milk Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Oat Milk?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Oat Milk:

• 300 calories of Frozen Chopped Broccoli have 1.7 times more Vitamin A, 4.8 times more Vitamin B3, more Vitamin B6, 28.7 times more Vitamin B9, more Vitamin C, 25.1 times more Vitamin E and 556.2 times more Vitamin K than Oat Milk.
• While 300 kcal of Oat Milk contain more Vitamin D than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oat Milk provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Frozen Chopped Broccoli have insufficient amounts of Vitamin D
• 300 calories of Oat Milk have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Oat Milk have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Oat Milk:

• 300 calories of Frozen Chopped Broccoli have 2.4 times more Iron, 1.8 times more Magnesium, 1.2 times more Manganese, 1.7 times more Phosphorus, 8.8 times more Potassium, 1.3 times more Selenium, 2 times more Zinc and 2.2 times more Water than Oat Milk.
• While 300 kcal of Oat Milk contain 1.3 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oat Milk contain similar levels of Calcium and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have more Omega 3, 27.8 times more Sugars, 4.1 times more Fiber and 3 times more Protein than Oat Milk.
• While 300 kcal of Oat Milk contain 4.7 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oat Milk offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6
• 300 calories of Oat Milk provide inadequate amounts of Omega 3