Comparing Nutrients in 500 calories Unsweetened Rice Milk VS Broccoli

Weight per 500 calories

• Unsweetened Rice Milk: 1064g
• Broccoli: 1471g

Unsweetened Rice Milk has 1.4 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 500 calories - Unsweetened Rice Milk or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Unsweetened Rice Milk	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	75% 98g	130g per day for Men 19-50 years
Sugars	77.5% 56g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	8.4% 3.2g	101% 38.2g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Broccoli	Recommended Dietary Allowance
Vitamin A	74.5% 670μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	198% 2.57mg	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	5.3% 21.3μg	232% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	279% 6.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1458% 1312mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	74.5% 447IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Broccoli	Recommended Dietary Allowance
Calcium	126% 1255mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	80% 0.72mg	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	26.6% 2.13mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	134% 3.1mg	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	85% 596mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	8.45% 287mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	27.7% 415mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	25.7% 950g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Unsweetened Rice Milk vs Broccoli:

• Unsweetened Rice Milk has 1.5 times more Vitamin A, more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Vitamin B1, 2.3 times more Vitamin B3, 5.4 times more Vitamin B5, 6.2 times more Vitamin B6, 43.5 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and 702.2 times more Vitamin K than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Raw Broccoli have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Unsweetened Rice Milk vs Broccoli:

• Unsweetened Rice Milk has 1.8 times more Calcium than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Copper, 5 times more Iron, 2.6 times more Magnesium, 1.6 times more Phosphorus, 16.2 times more Potassium, 1.6 times more Selenium, 4.4 times more Zinc and 1.4 times more Water than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Raw Broccoli have similar amounts of Manganese and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unsweetened Rice Milk has 1.9 times more Fat, 4.5 times more Omega 6 and 2.2 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Saturated Fat, 10.9 times more Omega 3, 12 times more Fiber and 13.9 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Unsweetened Rice Milk as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.