Comparing Nutrients in 1 pound Cookies, oatmeal, with raisins VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Cookies, oatmeal, with raisins	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	69% 2000kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	73.7% 71.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	77% 24.7g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	207% 150g	11% 7.9g	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	52% 38g	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	% 26.8g	NA	g per day for Men 19-50 years
Sucrose	% 82.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	31% 11.8g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	NA	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	62% 0.81mg	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	39.7% 159μg	68% 272μg	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	312% 281mg	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	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	12.7% 127mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	42% 0.38mg	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	130% 10.4mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	44.8% 1.03mg	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	74% 517mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.98% 36g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, with raisins VS Boiled Brussels Sprouts per 1 lb

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

Lets compare vitamin content per 1 pound of Cookies, oatmeal, with raisins vs Boiled Brussels Sprouts:

• 1 pound of Cookies, oatmeal, with raisins has 2.6 times more Vitamin B1, 2.7 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 2.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cookies, oatmeal, with raisins.

Comparing minerals per 1 pound for Cookies, oatmeal, with raisins vs Boiled Brussels Sprouts:

• 1 pound of Cookies, oatmeal, with raisins has 1.7 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 3.5 times more Manganese, 2 times more Phosphorus, 3.9 times more Selenium, 15.3 times more Sodium and 2 times more Zinc than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 1.3 times more Calcium, 1.4 times more Potassium and 11.1 times more Water than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, oatmeal, with raisins has 12.3 times more Energy, 31.5 times more Fat, 53.3 times more Saturated Fat, 4.3 times more Omega 3, 67.5 times more Omega 6, 9.7 times more Carbohydrate, 19 times more Sugars, 1.3 times more Fiber and 2.3 times more Protein than Boiled Brussels Sprouts.
• 1 pound of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6