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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, special dietary	Broccoli	Recommended Dietary Allowance
Energy	61.4% 1782kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	73.7% 71.4g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	173% 126g	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	34% 19g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, special dietary	Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.83mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.3% 13mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	53.4% 0.69mg	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	45.6% 183μg	62.5% 250μg	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	1.32% 1.2mg	393% 354mg	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	40.2% 6.03mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.8μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, special dietary	Broccoli	Recommended Dietary Allowance
Calcium	21.4% 214mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	21.6% 0.19mg	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	202% 16mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	36.2% 0.83mg	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	69% 484mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.7% 25.8g	9.58% 354g	3700g per day for Men 19-50 years

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

• Cookies, oatmeal, commercially prepared, special dietary have 6.5 times more Vitamin B1, 1.8 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.9 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 2 times more Vitamin B5, 6.7 times more Vitamin B6, 1.4 times more Vitamin B9, 297.3 times more Vitamin C and 14.5 times more Vitamin K than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cookies, oatmeal, commercially prepared, special dietary have 3.1 times more Copper, 5.6 times more Iron, 3 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Selenium and 8.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Potassium and 13.7 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary and Raw Broccoli have similar amounts of Calcium, Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, oatmeal, commercially prepared, special dietary have 13.2 times more Energy, 48.6 times more Fat, 23.6 times more Saturated Fat, 7.4 times more Omega 3, 128.6 times more Omega 6, 10.5 times more Carbohydrate, 18.6 times more Sugars and 1.7 times more Protein than Raw Broccoli.
• Both Cookies, oatmeal, commercially prepared, special dietary and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Cookies, oatmeal, commercially prepared, special dietary as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.