Comparing Nutrients in 14 ounces Cookies, oatmeal, with raisins VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookies, oatmeal, with raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	60.4% 1750kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	64.5% 62.6g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	67.5% 21.6g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	185% 2.96g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	181% 132g	8.05% 5.83g	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	45.7% 33g	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	% 23.4g	NA	g per day for Men 19-50 years
Sucrose	% 72.2g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	31.3% 12g	38g per day for Men 19-50 years
Protein	41.5% 23.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	39.7% 0.52mg	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	34.7% 139μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	11% 111mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	15% 0.13mg	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	114% 9.13mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	38.5% 0.89mg	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	64.6% 452mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	85% 1278mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, oatmeal, with raisins vs Cooked Chopped Frozen Broccoli:

• Cookies, oatmeal, with raisins have 5.1 times more Vitamin B1, 2.7 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cookies, oatmeal, with raisins.

Comparing minerals per 14 ounces for Cookies, oatmeal, with raisins vs Cooked Chopped Frozen Broccoli:

• Cookies, oatmeal, with raisins have 4.1 times more Copper, 3.8 times more Iron, 2.6 times more Magnesium, 3.6 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Potassium, 8.4 times more Selenium, 29.3 times more Sodium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 11.4 times more Water than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, oatmeal, with raisins have 15.8 times more Energy, 131.3 times more Fat, 302.2 times more Saturated Fat, 17.7 times more Omega 3, 410 times more Omega 6, 12.9 times more Carbohydrate, 22.5 times more Sugars and 1.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cookies, oatmeal, with raisins and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 14 oz.
• Both Cookies, oatmeal, with raisins as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 14 oz.