Comparing Nutrients in 300 calories Broccoli Raab VS Oat Milk

Weight per 300 calories

• Broccoli Raab: 1364g
• Oat Milk: 561g

Oat Milk has 2.4 times more energy per unit of mass than Raw Broccoli Raab, which is low in comparison to other foods. Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Oat Milk	14%	15%	71%

Macro Nutrients

	Broccoli Raab	Oat Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	5.2% 5.05g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	30% 39g	42% 54.4g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	22% 8.4g	38g per day for Men 19-50 years
Protein	77% 43.2g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Oat Milk	Recommended Dietary Allowance
Vitamin A	198% 1786μg	38.4% 346μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	86.3% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	3.74% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Oat Milk	Recommended Dietary Allowance
Calcium	147% 1473mg	69.3% 693mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	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	365% 29mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	34% 1262g	13% 486g	3700g per day for Men 19-50 years

Broccoli Raab VS Oat Milk Nutrients Per 300 Kcal

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

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

• 300 calories of Broccoli Raab have 5.2 times more Vitamin A, 3.9 times more Vitamin B1, 1.6 times more Vitamin B2, 14.8 times more Vitamin B3, more Vitamin B6, 42 times more Vitamin B9, more Vitamin C, 39.4 times more Vitamin E and 1815.4 times more Vitamin K than Oat Milk.
• While 300 kcal of Oat Milk contain more Vitamin D than Raw Broccoli Raab.
• 300 calories of Broccoli Raab 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 Raw Broccoli Raab as well as Oat Milk have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Oat Milk:

• 300 calories of Broccoli Raab have 2.1 times more Calcium, 7.4 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 2.9 times more Phosphorus, 9.6 times more Potassium, 1.8 times more Sodium, 3.7 times more Zinc and 2.6 times more Water than Oat Milk.
• While 300 kcal of Oat Milk contain 1.8 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Oat Milk contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 1.3 times more Fat, more Omega 3, 9.2 times more Sugars, 4.4 times more Fiber and 4.1 times more Protein than Oat Milk.
• While 300 kcal of Oat Milk contain 4.3 times more Omega 6 and 1.4 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Oat Milk offer comparable quantities of Energy per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Oat Milk provide inadequate amounts of Omega 3