Comparing Nutrients in 100 grams 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% 29kcal	1.84% 53.5kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	7.46% 9.7g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	0.14% 0.1g	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	7.9% 3g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Oat Milk	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	6.86% 61.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	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	23.5% 94μg	1.2% 4.8μg	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	76% 68.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.87% 41.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Oat Milk	Recommended Dietary Allowance
Calcium	4.1% 41mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	11% 0.1mg	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	9% 0.72mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	4.93% 20.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	21.7% 0.5mg	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	8.43% 59mg	8.8% 61.7mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	1.46% 49.7mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.34% 86.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Oat Milk per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Oat Milk:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Frozen Broccoli Spears have insufficient amounts of Vitamin D
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Oat Milk:

• 100 grams of Frozen Broccoli Spears have 5 times more Potassium than Oat Milk.
• While 100 g 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 100 grams.
• 100 grams of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g of Oat Milk contain 1.8 times more Carbohydrate than Frozen Broccoli Spears.
• 100 grams 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 100 grams.