Comparing Nutrients in 1 pound Boiled Broccoli VS Cookies, oatmeal, commercially prepared, regular

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Boiled Broccoli	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	5.47% 159kcal	70.4% 2041kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	84.6% 82g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	64.4% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	240% 312g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	154% 112g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	39% 349μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	23% 0.3mg	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	122% 490μg	67% 268μg	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	327% 294mg	2.5% 2.27mg	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	44% 6.58mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	30.2% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	18% 181mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	67.5% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	165% 3.8mg	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	43.4% 304mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	81% 44.5μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	157% 2359mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11% 405g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cookies, oatmeal, commercially prepared, regular per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cookies, oatmeal, commercially prepared, regular:

• 1 pound of Boiled Broccoli has 15.4 times more Vitamin A, 1.6 times more Vitamin B5, 3 times more Vitamin B6, 1.8 times more Vitamin B9, 129.8 times more Vitamin C, 5.6 times more Vitamin E and 17.6 times more Vitamin K than Cookies, oatmeal, commercially prepared, regular.
• While 1 lb of Cookies, oatmeal, commercially prepared, regular contains 4.2 times more Vitamin B1, 1.9 times more Vitamin B2 and 4 times more Vitamin B3 than Boiled and Drained Broccoli.
• 1 pound of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Broccoli as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Cookies, oatmeal, commercially prepared, regular:

• 1 pound of Boiled Broccoli has 2.1 times more Potassium and 15.7 times more Water than Cookies, oatmeal, commercially prepared, regular.
• While 1 lb of Cookies, oatmeal, commercially prepared, regular contains 2.2 times more Copper, 3.9 times more Iron, 1.6 times more Magnesium, 4.3 times more Manganese, 2.1 times more Phosphorus, 6.1 times more Selenium, 12.7 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, oatmeal, commercially prepared, regular contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, oatmeal, commercially prepared, regular contains 12.9 times more Energy, 44.1 times more Fat, 57.2 times more Saturated Fat, 47.3 times more Omega 6, 9.6 times more Carbohydrate, 17.7 times more Sugars and 2.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, oatmeal, commercially prepared, regular offer comparable quantities of Omega 3 and Fiber per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6