Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Frozen Broccoli Spears	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	4.54% 132kcal	69% 2000kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	73.7% 71.5g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	77% 24.7g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	241% 313g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	207% 150g	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	NA	52% 38g	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	NA	% 26.8g	g per day for Men 19-50 years
Sucrose	NA	% 82.6g	g per day for Men 19-50 years
Fiber	36% 13.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	24.8% 14g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	23.7% 0.31mg	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	107% 426μg	39.7% 159μg	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	344% 310mg	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	41% 6.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	18.6% 186mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	70% 0.63mg	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	41% 3.27mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	158% 3.64mg	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	38.2% 268mg	74% 517mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	11% 411g	0.98% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cookies, oatmeal, with raisins per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Cookies, oatmeal, with raisins:

• 1 pound of Frozen Broccoli Spears has 2.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• While 1 lb of Cookies, oatmeal, with raisins contains 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Broccoli Spears.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Cookies, oatmeal, with raisins:

• 1 pound of Frozen Broccoli Spears has 1.5 times more Calcium and 11.3 times more Water than Cookies, oatmeal, with raisins.
• While 1 lb of Cookies, oatmeal, with raisins contains 3.9 times more Copper, 3.2 times more Iron, 2.1 times more Magnesium, 3.1 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Selenium, 18.9 times more Sodium and 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, oatmeal, with raisins contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, oatmeal, with raisins contains 15.2 times more Energy, 46.4 times more Fat, 104.6 times more Saturated Fat, 6 times more Omega 3, 144.1 times more Omega 6, 12.9 times more Carbohydrate, 22.5 times more Sugars and 1.9 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cookies, oatmeal, with raisins offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6