Comparing Nutrients in 5 ounces Cookies, oatmeal, with raisins VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cookies, oatmeal, with raisins	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	21.6% 625kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	66% 1.06g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.56g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	64.8% 47g	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	16.3% 12g	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	% 8.36g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 25.8g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	11% 4.25g	38g per day for Men 19-50 years
Protein	15% 8.3g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.94mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	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	12.4% 49.6μg	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	40.8% 3.26mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	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	23% 162mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, oatmeal, with raisins vs Frozen Chopped Broccoli:

• Cookies, oatmeal, with raisins have 5.3 times more Vitamin B1, 2.3 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cookies, oatmeal, with raisins.

Comparing minerals per 5 ounces for Cookies, oatmeal, with raisins vs Frozen Chopped Broccoli:

• Cookies, oatmeal, with raisins have 3.7 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Selenium, 13.4 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Calcium and 11.5 times more Water than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, oatmeal, with raisins have 17 times more Energy, 54.3 times more Fat, 123.6 times more Saturated Fat, 7.1 times more Omega 3, 171.9 times more Omega 6, 14.4 times more Carbohydrate, 24.5 times more Sugars, 10 times more Fructose and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Cookies, oatmeal, with raisins and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 5 oz.
• Both Cookies, oatmeal, with raisins as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 5 oz.