Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Cooked Broccoli Raab	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	32.2% 31.3g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	62.2% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	105% 137g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	91% 65.8g	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	0.66% 0.48g	23% 16.6g	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	% 0.46g	% 11.7g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 36g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	50% 450μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	10.4% 0.13mg	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	35.2% 141μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81.6% 73.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.5% 5.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	23.4% 234mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	30.6% 0.28mg	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	31.5% 2.52mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	69% 1.6mg	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	23.2% 163mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cookies, oatmeal, with raisins per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Cookies, oatmeal, with raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Cookies, oatmeal, with raisins:

• 7 ounces of Cooked Broccoli Raab have 3.2 times more Vitamin B6 and 2 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 1.7 times more Vitamin B1 and 1.5 times more Vitamin B2 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Cookies, oatmeal, with raisins:

• 7 ounces of Cooked Broccoli Raab have 4.2 times more Calcium, 1.5 times more Potassium and 11.5 times more Water than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 1.9 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 4.5 times more Selenium and 5.8 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookies, oatmeal, with raisins contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, oatmeal, with raisins contain 17.6 times more Energy, 30.3 times more Fat, 61.1 times more Saturated Fat, 3.7 times more Omega 3, 171.9 times more Omega 6, 22.1 times more Carbohydrate, 53.5 times more Sugars, 34.8 times more Fructose and 1.5 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cookies, oatmeal, with raisins offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6