Comparing Nutrients in 300 calories Boiled BroccoliVS Oat Milk

Weight per 300 calories

Boiled Broccoli

857g

Oat Milk

561g

Oat Milk has 1.5 times more energy per unit of mass than Boiled and Drained Broccoli, which is low in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Oat Milk?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Oat Milk

14%

15%

71%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Oat Milk

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.62%3.5g

Fat

5.2%5.05g

3.5 gvs5.05 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.68g

Saturated Fat

3.5%1.12g

0.68 gvs1.12 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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63.8%1g

Omega 3

0%0g

1 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.57%0.44g

Omega 6

9.9%1.7g

0.44 gvs1.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.3%61.5g

Carbohydrate

42%54.4g

61.5 gvs54.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16.4%12g

Sugars

0.77%0.56g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

12 gvs0.56 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.75%6.34g

Fructose

≤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]

6.34 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.2g

Glucose

4.2 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.69g

Sucrose

0.69 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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74.4%28.3g

Fiber

22%8.4g

28.3 gvs8.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.4%20.4g

Protein

19%10.7g

20.4 gvs10.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Oat Milk

73.3%660μg

Vitamin A

38.4%346μg

RAE, retinol activity equivalents

660 μgvs346 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45%0.54mg

Vitamin B1

46.7%0.56mg

Thiamine

0.54 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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81%1.05mg

Vitamin B2

86.3%1.12mg

Riboflavin

1.05 mgvs1.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.6%4.74mg

Vitamin B3

7%1.12mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs1.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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106%5.3mg

Vitamin B5

Pantothenic acid

5.3 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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132%1.7mg

Vitamin B6

0%0mg

Pyridoxine

1.7 mgvs0 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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231%926μg

Vitamin B9

6.73%27μg

Folates and Folic Acid

926 μgvs27 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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618%556mg

Vitamin C

0%0mg

Ascorbic acid

556 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

38.5%231IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs231 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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83%12.4mg

Vitamin E

3.74%0.56mg

Tocopherols and Tocotrienols

12.4 mgvs0.56 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1008%1209μg

Vitamin K

1.4%1.7μg

Phytomenadione or phylloquinone

1209 μgvs1.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Oat Milk

34.3%343mg

Calcium

69.3%693mg

343 mgvs693 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg

Copper

62.3%0.56mg

0.52 mgvs0.56 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.86%34.3μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

34.3 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.8%5.74mg

Iron

49%3.93mg

5.74 mgvs3.93 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43%180mg

Magnesium

27.6%116mg

180 mgvs116 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.3%1.66mg

Manganese

122%2.8mg

1.66 mgvs2.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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82%574mg

Phosphorus

49.4%346mg

574 mgvs346 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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74%2511mg

Potassium

8.2%279mg

2511 mgvs279 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25%13.7μg

Selenium

44%24μg

13.7 μgvs24 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.4%351mg

Sodium

17%252mg

351 mgvs252 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.86mg

Zinc

25.5%2.8mg

3.86 mgvs2.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.7%765g

Water

13%486g

765 gvs486 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Oat Milk:

Boiled and Drained Broccoli has 1.9 times more Vitamin A, 4.2 times more Vitamin B3, more Vitamin B6, 34.4 times more Vitamin B9, more Vitamin C, 22.2 times more Vitamin E and 718.8 times more Vitamin K than Oat Milk.
While Oat Milk contains more Vitamin D than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Oat Milk have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
Both Boiled and Drained Broccoli as well as Oat Milk have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Oat Milk:

Boiled and Drained Broccoli has 1.5 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 9 times more Potassium, 1.4 times more Sodium, 1.4 times more Zinc and 1.6 times more Water than Oat Milk.
While Oat Milk contains 2 times more Calcium, 1.7 times more Manganese and 1.8 times more Selenium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Oat Milk have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has more Omega 3, 21.2 times more Sugars, 3.4 times more Fiber and 1.9 times more Protein than Oat Milk.
While Oat Milk contains 1.4 times more Fat, 1.7 times more Saturated Fat and 3.8 times more Omega 6 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Oat Milk have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Broccoli as well as Oat Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliOat MilkVS Frozen Chopped BroccoliBoiled BroccoliVS TVPOat MilkVS TVP

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Oat Milk

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Oat Milk?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: