Comparing Nutrients in 5 ounces 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	22% 636kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.93g	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	76.2% 99g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	62% 45g	2.64% 1.9g	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	NA	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	12% 6.8g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, special dietary	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.08% 0.4mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	14% 0.18mg	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	16.3% 65.2μg	23.7% 95μg	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	0.47% 0.43mg	89% 80mg	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	14.4% 2.15mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	96% 115μg	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	7.65% 76.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	6% 0.054mg	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	72% 5.77mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	18% 0.42mg	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	24.7% 173mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	25.8% 387mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, special dietary VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, oatmeal, commercially prepared, special dietary versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, oatmeal, commercially prepared, special dietary vs Frozen Chopped Broccoli:

• 5 ounces of Cookies, oatmeal, commercially prepared, special dietary have 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 5 oz of Frozen Chopped Broccoli, Unprepared contain 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 five ounces.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Cookies, oatmeal, commercially prepared, special dietary vs Frozen Chopped Broccoli:

• 5 ounces of Cookies, oatmeal, commercially prepared, special dietary have 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 5 oz of Frozen Chopped Broccoli, Unprepared contain 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, oatmeal, commercially prepared, special dietary have 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 five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6