Comparing Nutrients in 100 grams Oat Milk VS Broccoli

Macros Ratio

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

Macro Nutrients

	Oat Milk	Broccoli	Recommended Dietary Allowance
Energy	1.84% 53.5kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.46% 9.7g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	0.14% 0.1g	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Broccoli	Recommended Dietary Allowance
Vitamin A	6.86% 61.7μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	13.5% 0.18mg	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	1.2% 4.8μg	15.8% 63μg	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	99% 89.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.87% 41.2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Broccoli	Recommended Dietary Allowance
Calcium	12.4% 124mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	5.44% 0.049mg	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	8.75% 0.7mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	4.93% 20.7mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	9.13% 0.21mg	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	8.8% 61.7mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.7mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	3% 45mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.34% 86.7g	2.4% 89.3g	3700g per day for Men 19-50 years

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

• Oat Milk has 2 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 3.2 times more Vitamin B3, more Vitamin B6, 13.1 times more Vitamin B9, more Vitamin C, 7.8 times more Vitamin E and 338.7 times more Vitamin K than Oat Milk.
• Both Oat Milk as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Oat Milk vs Broccoli:

• Oat Milk has 2.6 times more Calcium, 2 times more Copper, 2.4 times more Manganese, 1.7 times more Selenium, 1.4 times more Sodium and 1.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 6.4 times more Potassium than Oat Milk.
• Both Oat Milk and Raw Broccoli have similar amounts of Iron, Magnesium, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oat Milk has 1.6 times more Energy, 6.1 times more Omega 6 and 1.5 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains more Omega 3, 17 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Oat Milk.
• Both Oat Milk as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.