Comparing Nutrients in 1 kilogram 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	152% 4410kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	162% 158g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	170% 54.4g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	466% 7.45g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	314% 53.3g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	530% 690g	41% 53.5g	130g per day for Men 19-50 years
Sugars	457% 331g	20.3% 14.7g	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	115% 83.4g	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	% 59g	NA	g per day for Men 19-50 years
Sucrose	% 182g	NA	g per day for Men 19-50 years
Fiber	87% 33g	79% 30g	38g per day for Men 19-50 years
Protein	105% 58.6g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	234% 2.8mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	166% 2.16mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	100% 1.3mg	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	87.5% 350μg	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	28% 280mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	37.8% 0.34mg	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	288% 23mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	349% 8mg	97% 2.23mg	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	163% 1140mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Cookies, oatmeal, with raisins as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 1 kg.