Comparing Nutrients in 14 ounces Boiled Broccoli VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Boiled Broccoli	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	4.8% 139kcal	61.4% 1782kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	73.7% 71.4g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	147% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	213% 277g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	173% 126g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	17% 9.45g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	34% 306μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	152% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	80.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	7.94% 0.1mg	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	107% 429μg	45.6% 183μg	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	286% 258mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	40.2% 6.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	23% 27.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	16% 159mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	66.6% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	110% 2.54mg	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	38% 266mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	72.2% 1084mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.7% 25.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Cookies, oatmeal, commercially prepared, special dietary:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 2.2 times more Vitamin B5, 7.7 times more Vitamin B6, 2.3 times more Vitamin B9, 216.3 times more Vitamin C and 20.2 times more Vitamin K than Cookies, oatmeal, commercially prepared, special dietary.
• While Cookies, oatmeal, commercially prepared, special dietary contain 7.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 5.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Vitamin E per 14 oz.
• Both Boiled and Drained Broccoli as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Cookies, oatmeal, commercially prepared, special dietary:

• Boiled and Drained Broccoli has 1.2 times more Magnesium, 1.7 times more Potassium and 13.7 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• While Cookies, oatmeal, commercially prepared, special dietary contain 1.4 times more Calcium, 2.5 times more Copper, 6.1 times more Iron, 3.3 times more Manganese, 1.8 times more Phosphorus, 2.8 times more Selenium and 6.7 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, oatmeal, commercially prepared, special dietary contain 12.8 times more Energy, 43.9 times more Fat, 34.1 times more Saturated Fat, 3.9 times more Omega 3, 123.6 times more Omega 6, 9.7 times more Carbohydrate, 22.8 times more Sugars and 2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Broccoli as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.