Comparing Nutrients in 300 calories Oat Milk VS Broccoli

Weight per 300 calories

• Oat Milk: 561g
• Broccoli: 882g

Oat Milk has 1.6 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Oat Milk or Broccoli?

Macros Ratio

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

Macro Nutrients

	Oat Milk	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.05g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	0% 0g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	22% 8.4g	60.4% 23g	38g per day for Men 19-50 years
Protein	19% 10.7g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Broccoli	Recommended Dietary Allowance
Vitamin A	38.4% 346μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.3% 1.12mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	119% 1.54mg	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	6.73% 27μg	139% 556μg	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	0% 0mg	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	38.5% 231IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.74% 0.56mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Broccoli	Recommended Dietary Allowance
Calcium	69.3% 693mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	62.3% 0.56mg	48% 0.43mg	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	49% 3.93mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	80.6% 1.85mg	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	49.4% 346mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	13% 486g	21.3% 788g	3700g per day for Men 19-50 years

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

• Oat Milk has 1.3 times more Vitamin A and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 5 times more Vitamin B3, more Vitamin B6, 20.6 times more Vitamin B9, more Vitamin C, 12.3 times more Vitamin E and 532.8 times more Vitamin K than Oat Milk.
• Both Oat Milk and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Oat Milk as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Oat Milk vs Broccoli:

• Oat Milk has 1.7 times more Calcium, 1.3 times more Copper and 1.5 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 10 times more Potassium, 1.3 times more Zinc and 1.6 times more Water than Oat Milk.
• Both Oat Milk and Raw Broccoli have similar amounts of Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oat Milk has 1.5 times more Fat and 3.9 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, 26.7 times more Sugars, 2.7 times more Fiber and 2.3 times more Protein than Oat Milk.
• Both Oat Milk and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 300 kcal.
• Both Oat Milk as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.