Comparing Nutrients in 500 calories Oat Milk VS Broccoli

Weight per 500 calories

• Oat Milk: 935g
• Broccoli: 1471g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.67% 8.4g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	5.84% 1.87g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	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	69.7% 91g	75% 98g	130g per day for Men 19-50 years
Sugars	1.3% 0.93g	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	37% 14g	101% 38.2g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Broccoli	Recommended Dietary Allowance
Vitamin A	64% 577μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.93mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	11.2% 45μg	232% 926μg	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	1458% 1312mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	64% 385IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.23% 0.93mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Broccoli	Recommended Dietary Allowance
Calcium	115% 1154mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	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	81.8% 6.54mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	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	82.4% 577mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	22% 810g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Oat Milk as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Oat Milk as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.