Comparing Nutrients in 7 ounces Boiled Broccoli VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Boiled Broccoli	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	30.7% 891kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	16.7% 5.34g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	73.6% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	107% 139g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	86.6% 63g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	15% 5.75g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	40% 6.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	3.97% 0.052mg	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	53.6% 214μg	23% 91μg	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	143% 129mg	0.66% 0.6mg	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	19% 2.88mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	101% 8.08mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	55.2% 1.27mg	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% 133mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cookies, oatmeal, commercially prepared, special dietary:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 2.2 times more Vitamin B5, 7.7 times more Vitamin B6, 2.3 times more Vitamin B9, 216.3 times more Vitamin C and 20.2 times more Vitamin K than Cookies, oatmeal, commercially prepared, special dietary.
• While Cookies, oatmeal, commercially prepared, special dietary contain 7.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 5.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Vitamin E per 7 oz.
• Both Boiled and Drained Broccoli as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cookies, oatmeal, commercially prepared, special dietary:

• Boiled and Drained Broccoli has 1.2 times more Magnesium, 1.7 times more Potassium and 13.7 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• While Cookies, oatmeal, commercially prepared, special dietary contain 1.4 times more Calcium, 2.5 times more Copper, 6.1 times more Iron, 3.3 times more Manganese, 1.8 times more Phosphorus, 2.8 times more Selenium and 6.7 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, oatmeal, commercially prepared, special dietary contain 12.8 times more Energy, 43.9 times more Fat, 34.1 times more Saturated Fat, 3.9 times more Omega 3, 123.6 times more Omega 6, 9.7 times more Carbohydrate, 22.8 times more Sugars and 2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Broccoli as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.