Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Oat Milk	14%	15%	71%

Macro Nutrients

	Frozen Broccoli Spears	Oat Milk	Recommended Dietary Allowance
Energy	1.4% 41kcal	2.6% 76kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	10.6% 13.7g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	0.2% 0.14g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Oat Milk	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	9.7% 87.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	1.7% 6.8μg	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	108% 97mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.73% 58.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Oat Milk	Recommended Dietary Allowance
Calcium	5.8% 58mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	15.7% 0.14mg	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	12.8% 1.02mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	31% 0.71mg	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	12% 83.6mg	12.5% 87.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	2.07% 70.4mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.32% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Oat Milk per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Oat Milk:

• 5 ounces of Frozen Broccoli Spears have 2.3 times more Vitamin B3, more Vitamin B6, 19.6 times more Vitamin B9, more Vitamin C, 13.5 times more Vitamin E and 338 times more Vitamin K than Oat Milk.
• While 5 oz of Oat Milk contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2 and more Vitamin D than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Oat Milk provide similar amounts of Vitamin A per five ounces.
• 5 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• 5 ounces of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Oat Milk have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Oat Milk:

• 5 ounces of Frozen Broccoli Spears have 5 times more Potassium than Oat Milk.
• While 5 oz of Oat Milk contain 3 times more Calcium, 2.8 times more Copper, 1.3 times more Magnesium, 2 times more Manganese, 2.3 times more Selenium, 2.6 times more Sodium and 1.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Oat Milk contain similar levels of Iron, Phosphorus and Water per five ounces.
• 5 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have more Omega 3, 14.7 times more Sugars, 2 times more Fiber and 1.6 times more Protein than Oat Milk.
• While 5 oz of Oat Milk contain 1.8 times more Carbohydrate than Frozen Broccoli Spears.
• 5 ounces of Oat Milk provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Oat Milk provide inadequate amounts of Energy and Omega 6 in five ounces.