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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, oatmeal, with raisins	Broccoli	Recommended Dietary Allowance
Energy	60.4% 1750kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	64.5% 62.6g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	67.5% 21.6g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	185% 2.96g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	181% 132g	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	45.7% 33g	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	% 23.4g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 72.2g	% 0.4g	g per day for Men 19-50 years
Fiber	34.5% 13g	27% 10.3g	38g per day for Men 19-50 years
Protein	41.5% 23.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	34.7% 139μg	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Broccoli	Recommended Dietary Allowance
Calcium	11% 111mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	114% 9.13mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	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	64.6% 452mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	85% 1278mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	9.58% 354g	3700g per day for Men 19-50 years

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

• Cookies, oatmeal, with raisins have 4 times more Vitamin B1, 1.8 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cookies, oatmeal, with raisins.

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

• Cookies, oatmeal, with raisins have 2.8 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 3.8 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Selenium, 9.8 times more Sodium and 1.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 1.4 times more Potassium and 11.2 times more Water than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 14 ounces:

• Cookies, oatmeal, with raisins have 13 times more Energy, 42.6 times more Fat, 47.7 times more Saturated Fat, 11.8 times more Omega 3, 108.8 times more Omega 6, 10.4 times more Carbohydrate, 19.5 times more Sugars, 12.3 times more Fructose, 1.3 times more Fiber and 2.1 times more Protein than Raw Broccoli.
• Both Cookies, oatmeal, with raisins as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 14 oz.