Comparing Nutrients in 7 ounces Boiled Broccoli VS Cookies, oatmeal sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Boiled Broccoli	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	37.4% 36.3g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	54.7% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	81.6% 14g	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	85% 110g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	86% 62.2g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	9.25% 5.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, oatmeal sandwich, with creme filling	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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	7.02% 0.091mg	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	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	29.2% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	30.2% 0.27mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	71% 1.64mg	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cookies, oatmeal sandwich, with creme filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cookies, oatmeal sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cookies, oatmeal sandwich, with creme filling:

• 7 ounces of Boiled Broccoli have 77 times more Vitamin A, 2.1 times more Vitamin B5, 4.3 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 26.1 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• While 7 oz of Cookies, oatmeal sandwich, with creme filling contain 3.7 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.5 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, oatmeal sandwich, with creme filling provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cookies, oatmeal sandwich, with creme filling:

• 7 ounces of Boiled Broccoli have more Calcium, 2.2 times more Potassium and 4 times more Water than Cookies, oatmeal sandwich, with creme filling.
• While 7 oz of Cookies, oatmeal sandwich, with creme filling contain 2.2 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 4.2 times more Manganese, 1.4 times more Phosphorus, 4.3 times more Selenium, 12.2 times more Sodium and 1.5 times more Zinc than Boiled and Drained Broccoli.
• 7 ounces of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.3 times more Fiber than Cookies, oatmeal sandwich, with creme filling.
• While 7 oz of Cookies, oatmeal sandwich, with creme filling contain 11.4 times more Energy, 44.6 times more Fat, 66.2 times more Saturated Fat, 3.7 times more Omega 3, 137.1 times more Omega 6, 7.7 times more Carbohydrate and 22.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6