Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Cookies, oatmeal, with raisins

Macros Ratio

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

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	9.66% 280kcal	152% 4410kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	162% 158g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	170% 54.4g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	466% 7.45g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	314% 53.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	530% 690g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	457% 331g	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	115% 83.4g	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	% 59g	g per day for Men 19-50 years
Sucrose	NA	% 182g	g per day for Men 19-50 years
Fiber	79% 30g	87% 33g	38g per day for Men 19-50 years
Protein	55.4% 31g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	234% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	52.3% 0.68mg	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	75% 300μg	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	446% 401mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	51% 510mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	154% 1.4mg	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	76.3% 6.1mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	349% 8mg	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	78.6% 550mg	163% 1140mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	24.5% 907g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Cookies, oatmeal, with raisins per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Cookies, oatmeal, with raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Cookies, oatmeal, with raisins:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.9 times more Vitamin B6 than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 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 and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B9 per one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Cookies, oatmeal, with raisins:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.8 times more Calcium and 11.4 times more Water than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 3.2 times more Copper, 3.8 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 3.1 times more Selenium, 13.4 times more Sodium and 2.2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, oatmeal, with raisins contains 15.8 times more Energy, 143.3 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 and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Cookies, oatmeal, with raisins offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6