Comparing Nutrients in 5 ounces Cookies, oatmeal, commercially prepared, special dietary VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, special dietary	Broccoli	Recommended Dietary Allowance
Energy	22% 636kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.93g	0.41% 0.069g	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	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	62% 45g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	11% 4.1g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	12% 6.8g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, special dietary	Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.08% 0.4mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, special dietary	Broccoli	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	7.7% 0.069mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	13% 0.3mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	25.8% 387mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	3.42% 127g	3700g per day for Men 19-50 years

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

• Cookies, oatmeal, commercially prepared, special dietary have 6.5 times more Vitamin B1, 1.8 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.9 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 2 times more Vitamin B5, 6.7 times more Vitamin B6, 1.4 times more Vitamin B9, 297.3 times more Vitamin C and 14.5 times more Vitamin K than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cookies, oatmeal, commercially prepared, special dietary have 3.1 times more Copper, 5.6 times more Iron, 3 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Selenium and 8.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Potassium and 13.7 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary and Raw Broccoli have similar amounts of Calcium, Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, oatmeal, commercially prepared, special dietary have 13.2 times more Energy, 48.6 times more Fat, 23.6 times more Saturated Fat, 7.4 times more Omega 3, 128.6 times more Omega 6, 10.5 times more Carbohydrate, 18.6 times more Sugars and 1.7 times more Protein than Raw Broccoli.
• Both Cookies, oatmeal, commercially prepared, special dietary and Raw Broccoli have similar amounts of Fiber per 5 oz.
• Both Cookies, oatmeal, commercially prepared, special dietary as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.