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

Macros Ratio

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

Macro Nutrients

	Cookies, oatmeal, with raisins	Broccoli Raab	Recommended Dietary Allowance
Energy	152% 4410kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	162% 158g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	170% 54.4g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	466% 7.45g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	314% 53.3g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	530% 690g	22% 28.5g	130g per day for Men 19-50 years
Sugars	457% 331g	5.24% 3.8g	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	2.34% 1.7g	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	% 59g	% 1g	g per day for Men 19-50 years
Sucrose	% 182g	% 1.1g	g per day for Men 19-50 years
Fiber	87% 33g	71% 27g	38g per day for Men 19-50 years
Protein	105% 58.6g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	234% 2.8mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	166% 2.16mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Broccoli Raab	Recommended Dietary Allowance
Calcium	28% 280mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	349% 8mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	25% 926g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cookies, oatmeal, with raisins has 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.2 times more Vitamin B5 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cookies, oatmeal, with raisins.

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

• 1 kilogram of Cookies, oatmeal, with raisins has 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 Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.9 times more Calcium and 11.6 times more Water than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Broccoli Raab 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 kilogram of Cookies, oatmeal, with raisins has 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, 1.2 times more Fiber and 1.8 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6