Comparing Nutrients in 1 kilogram Broccoli Raab VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Broccoli Raab	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	7.6% 220kcal	155% 4490kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	186% 180g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	84% 27g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	290% 4.64g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	371% 63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	538% 699g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	437% 317g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	76.3% 29g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	146% 1310μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	383% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	202% 32.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	20% 0.26mg	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	208% 830μg	115% 460μg	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	224% 202mg	3.33% 3mg	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	108% 16mg	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	108% 1080mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	168% 1.5mg	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	268% 21.4mg	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	278% 6.4mg	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	104% 730mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	182% 2730mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	25% 926g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cookies, oatmeal, commercially prepared, special dietary per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Cookies, oatmeal, commercially prepared, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Cookies, oatmeal, commercially prepared, special dietary:

• 1 kilogram of Broccoli Raab has 131 times more Vitamin A, 6.6 times more Vitamin B6, 1.8 times more Vitamin B9, 67.3 times more Vitamin C and 32 times more Vitamin K than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 2.8 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, oatmeal, commercially prepared, special dietary provide similar amounts of Vitamin B5 and Vitamin E per one kilogram.
• 1 kilogram of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Cookies, oatmeal, commercially prepared, special dietary:

• 1 kilogram of Broccoli Raab has 2 times more Calcium, 1.3 times more Magnesium, 1.6 times more Zinc and 14.2 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 3.6 times more Copper, 1.9 times more Iron, 1.6 times more Manganese, 1.7 times more Phosphorus, 4.4 times more Selenium and 8.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, oatmeal, commercially prepared, special dietary contain similar levels of Potassium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 20.4 times more Energy, 36.7 times more Fat, 32.4 times more Saturated Fat, 2.5 times more Omega 3, 217.3 times more Omega 6, 24.5 times more Carbohydrate, 83.3 times more Sugars and 1.5 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, oatmeal, commercially prepared, special dietary offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6