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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Boiled Broccoli	Recommended Dietary Allowance
Energy	61.6% 1786kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	22% 28.5g	130g per day for Men 19-50 years
Sugars	135% 98g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	29.2% 11g	34.5% 13g	38g per day for Men 19-50 years
Protein	44% 24.6g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.2% 8.84mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	61% 0.79mg	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	58.5% 234μg	107% 429μg	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	2.2% 2mg	286% 258mg	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	6.88% 1.03mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Boiled Broccoli	Recommended Dietary Allowance
Calcium	14.7% 147mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	128% 10.2mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	33.5% 0.77mg	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	78.2% 548mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	70.7% 39μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	9.57% 354g	3700g per day for Men 19-50 years

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

• Cookies, oatmeal, commercially prepared, regular have 4.2 times more Vitamin B1, 1.9 times more Vitamin B2 and 4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 15.4 times more Vitamin A, 1.6 times more Vitamin B5, 3 times more Vitamin B6, 1.8 times more Vitamin B9, 129.8 times more Vitamin C, 5.6 times more Vitamin E and 17.6 times more Vitamin K than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cookies, oatmeal, commercially prepared, regular have 2.2 times more Copper, 3.9 times more Iron, 1.6 times more Magnesium, 4.3 times more Manganese, 2.1 times more Phosphorus, 6.1 times more Selenium, 12.7 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Potassium and 15.7 times more Water than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Boiled and Drained Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, oatmeal, commercially prepared, regular have 12.9 times more Energy, 44.1 times more Fat, 57.2 times more Saturated Fat, 47.3 times more Omega 6, 9.6 times more Carbohydrate, 17.7 times more Sugars and 2.6 times more Protein than Boiled and Drained Broccoli.
• Both Cookies, oatmeal, commercially prepared, regular and Boiled and Drained Broccoli have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Cookies, oatmeal, commercially prepared, regular as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.