Comparing Nutrients in 1 pound Cookies, oatmeal, commercially prepared, special dietary VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, special dietary	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	70.2% 2037kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	84% 81.6g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	38% 12.2g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	132% 2.1g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	168% 28.6g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	198% 144g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	36% 13.6g	38g per day for Men 19-50 years
Protein	39% 21.8g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, special dietary	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	45.4% 0.59mg	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	52% 209μg	76% 304μg	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	1.5% 1.36mg	284% 256mg	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	46% 6.9mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, special dietary	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	24.5% 245mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	19% 0.17mg	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	231% 18.5mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	58% 1.33mg	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	79% 553mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	82.6% 1238mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, special dietary VS Frozen Chopped Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Cookies, oatmeal, commercially prepared, special dietary vs Frozen Chopped Broccoli:

• 1 pound of Cookies, oatmeal, commercially prepared, special dietary has 8.7 times more Vitamin B1, 2.2 times more Vitamin B2, 6.9 times more Vitamin B3 and 1.2 times more Vitamin E than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 5 times more Vitamin B6, 1.5 times more Vitamin B9, 188 times more Vitamin C and 11.6 times more Vitamin K than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A and Vitamin C
• Both Cookies, oatmeal, commercially prepared, special dietary as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, oatmeal, commercially prepared, special dietary vs Frozen Chopped Broccoli:

• 1 pound of Cookies, oatmeal, commercially prepared, special dietary has 4 times more Copper, 5 times more Iron, 2.2 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Selenium and 11.4 times more Sodium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 14.1 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary and Frozen Chopped Broccoli contain similar levels of Calcium, Magnesium, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, oatmeal, commercially prepared, special dietary has 17.3 times more Energy, 62.1 times more Fat, 61.2 times more Saturated Fat, 4.4 times more Omega 3, 203.3 times more Omega 6, 14.6 times more Carbohydrate, 23.4 times more Sugars and 1.7 times more Protein than Frozen Chopped Broccoli.
• Both Cookies, oatmeal, commercially prepared, special dietary and Frozen Chopped Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6