Comparing Nutrients in 300 calories Cookies, oatmeal, dry mix VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Cookies, oatmeal, dry mix: 65g
• Cooked Chopped Frozen Broccoli: 1071g

Cookies, oatmeal, dry mix have 16.5 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cookies, oatmeal, dry mix or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, dry mix	6%	37%	57%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookies, oatmeal, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	9.65% 3.1g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	21.7% 15.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	84.6% 32g	38g per day for Men 19-50 years
Protein	7.54% 4.22g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.092mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.94% 0.3mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.027mg	107% 1.4mg	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	8.1% 32.5μg	150% 600μg	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	0.072% 0.065mg	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.62% 16.2mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	40.5% 0.36mg	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	18% 1.44mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	104% 2.4mg	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	15% 106mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.9μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	20.5% 307mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	4.72% 0.52mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	26.3% 972g	3700g per day for Men 19-50 years

Cookies, Oatmeal, Dry Mix VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, oatmeal, dry mix or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Cookies, oatmeal, dry mix vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 841.5 times more Vitamin A, 6.4 times more Vitamin B1, 9.5 times more Vitamin B2, 5.8 times more Vitamin B3, 9.9 times more Vitamin B5, 51.1 times more Vitamin B6, 18.5 times more Vitamin B9 and 6616.5 times more Vitamin C than Cookies, oatmeal, dry mix.
• 300 calories of Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Cookies, oatmeal, dry mix as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cookies, oatmeal, dry mix vs Cooked Chopped Frozen Broccoli:

• 300 calories of Cookies, oatmeal, dry mix have 2.6 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 21.8 times more Calcium, 2.8 times more Copper, 4.5 times more Iron, 4.5 times more Magnesium, 3 times more Manganese, 5 times more Phosphorus, 12.8 times more Potassium, 5.8 times more Zinc and 282.4 times more Water than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cooked Chopped Frozen Broccoli contain similar levels of Selenium per 300 calories.
• 300 calories of Cookies, oatmeal, dry mix lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, oatmeal, dry mix have 9.7 times more Fat, 16 times more Saturated Fat and 12.4 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 5.1 times more Omega 3, 1.3 times more Carbohydrate and 7.9 times more Protein than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, oatmeal, dry mix provide inadequate amounts of Omega 3
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6