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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Cooked Broccoli Raab	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	3.9% 113kcal	69% 2000kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	73.7% 71.5g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	77% 24.7g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	241% 313g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	% 26.8g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 82.6g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	31% 17.4g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	114% 1030μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	53.5% 535mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	72% 5.76mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	53% 372mg	74% 517mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.98% 36g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Broccoli Raab has 3.2 times more Vitamin B6 and 2 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• While 1 lb of Cookies, oatmeal, with raisins contains 1.7 times more Vitamin B1 and 1.5 times more Vitamin B2 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.

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

• 1 pound of Cooked Broccoli Raab has 4.2 times more Calcium, 1.5 times more Potassium and 11.5 times more Water than Cookies, oatmeal, with raisins.
• While 1 lb of Cookies, oatmeal, with raisins contains 1.9 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 4.5 times more Selenium and 5.8 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookies, oatmeal, with raisins contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, oatmeal, with raisins contains 17.6 times more Energy, 30.3 times more Fat, 61.1 times more Saturated Fat, 3.7 times more Omega 3, 171.9 times more Omega 6, 22.1 times more Carbohydrate, 53.5 times more Sugars, 34.8 times more Fructose and 1.5 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookies, oatmeal, with raisins offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6