Comparing Nutrients in 5 ounces Cookies, chocolate, made with rice cereal VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	21.5% 624kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.4g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	79% 57g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.46mg	24% 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	8.5% 34μg	25% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	58.3% 52.4mg	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	18.5% 2.78mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	12% 0.11mg	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	44% 3.53mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	23.4% 0.54mg	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	19.4% 136mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate, made with rice cereal VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate, made with rice cereal versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, chocolate, made with rice cereal vs Cooked Broccoli Raab:

• 5 ounces of Cookies, chocolate, made with rice cereal have 2.1 times more Vitamin B1, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin B12 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain more Vitamin A, 3 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 64 times more Vitamin K than Cookies, chocolate, made with rice cereal.
• 5 ounces of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Cookies, chocolate, made with rice cereal as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate, made with rice cereal vs Cooked Broccoli Raab:

• 5 ounces of Cookies, chocolate, made with rice cereal have 2.4 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 7.2 times more Selenium, 3.8 times more Sodium and 1.2 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 3.7 times more Calcium, 1.5 times more Potassium and 7 times more Water than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Cooked Broccoli Raab contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate, made with rice cereal have 17.6 times more Energy, 37.2 times more Fat, 126.9 times more Saturated Fat, 92.2 times more Omega 6, 20.3 times more Carbohydrate and 65 times more Sugars than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 1.3 times more Omega 3 and 1.8 times more Fiber than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Cooked Broccoli Raab offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6