Comparing Nutrients in 1 kilogram Broccoli Raab VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Broccoli Raab	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	7.6% 220kcal	152% 4410kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	162% 158g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	170% 54.4g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	466% 7.45g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	314% 53.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	530% 690g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	% 59g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 182g	g per day for Men 19-50 years
Fiber	71% 27g	87% 33g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	146% 1310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	234% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	108% 1080mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	163% 1140mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	25% 926g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Cookies, oatmeal, with raisins per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab 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 Broccoli Raab vs Cookies, oatmeal, with raisins:

• 1 kilogram of Broccoli Raab has 2.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 1.7 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B5 per one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Cookies, oatmeal, with raisins:

• 1 kilogram of Broccoli Raab has 3.9 times more Calcium and 11.6 times more Water than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 3.3 times more Copper, 1.5 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 5.9 times more Selenium and 9.8 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, oatmeal, with raisins contain similar levels of Iron, Potassium and Zinc 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, with raisins contains 20 times more Energy, 32.2 times more Fat, 65.5 times more Saturated Fat, 3.9 times more Omega 3, 183.8 times more Omega 6, 24.2 times more Carbohydrate, 87.2 times more Sugars, 49.1 times more Fructose and 1.8 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, oatmeal, with raisins offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6