Comparing Nutrients in 500 calories Cookies, oatmeal, with raisins VS Frozen Broccoli Spears

Weight per 500 calories

• Cookies, oatmeal, with raisins: 113g
• Frozen Broccoli Spears: 1724g

Cookies, oatmeal, with raisins have 15.2 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Cookies, oatmeal, with raisins or Frozen Broccoli Spears?

Macros Ratio

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

Macro Nutrients

	Cookies, oatmeal, with raisins	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.17g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	52.8% 0.84g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	71% 92g	130g per day for Men 19-50 years
Sugars	52% 37.6g	35% 25.3g	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	13% 9.46g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 20.6g	NA	g per day for Men 19-50 years
Fiber	9.85% 3.74g	136% 51.7g	38g per day for Men 19-50 years
Protein	12% 6.64g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	232% 3mg	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	9.92% 39.7μg	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.17% 31.7mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	69% 0.62mg	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	32.6% 2.6mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	9.18% 38.5mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	192% 4.4mg	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	18.5% 129mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	24.3% 365mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	42% 1561g	3700g per day for Men 19-50 years

Cookies, Oatmeal, With Raisins VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, oatmeal, with raisins or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Cookies, oatmeal, with raisins vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 3.9 times more Vitamin B1, 8 times more Vitamin B2, 3.4 times more Vitamin B3, 9.3 times more Vitamin B5, 39.1 times more Vitamin B6 and 40.8 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• 500 calories of Cookies, oatmeal, with raisins have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 500 calories for Cookies, oatmeal, with raisins vs Frozen Broccoli Spears:

• 500 calories of Cookies, oatmeal, with raisins have 1.2 times more Sodium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 22.3 times more Calcium, 3.9 times more Copper, 4.8 times more Iron, 7.2 times more Magnesium, 4.9 times more Manganese, 7.9 times more Phosphorus, 16.5 times more Potassium, 4.9 times more Selenium, 8 times more Zinc and 172.6 times more Water than Cookies, oatmeal, with raisins.
• 500 calories of Cookies, oatmeal, with raisins lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, oatmeal, with raisins have 3 times more Fat, 6.9 times more Saturated Fat, 9.5 times more Omega 6 and 1.5 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2.6 times more Omega 3, 13.8 times more Fiber and 7.9 times more Protein than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cookies, oatmeal, with raisins provide inadequate amounts of Fiber
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6