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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Broccoli Raab	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	37.4% 36.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	54.7% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	85% 110g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	9.25% 5.18g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	29.2% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	21.4% 214mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	30.2% 0.27mg	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	53% 4.25mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.96% 184g	1.2% 44g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Broccoli Raab 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 Broccoli Raab vs Cookies, oatmeal sandwich, with creme filling:

• 7 ounces of Broccoli Raab have 131 times more Vitamin A, 3.7 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 41.5 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• While 7 oz of Cookies, oatmeal sandwich, with creme filling contain 1.5 times more Vitamin B1 and 1.4 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, oatmeal sandwich, with creme filling provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab 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 Broccoli Raab vs Cookies, oatmeal sandwich, with creme filling:

• 7 ounces of Broccoli Raab have more Calcium, 1.4 times more Potassium and 4.2 times more Water than Cookies, oatmeal sandwich, with creme filling.
• While 7 oz of Cookies, oatmeal sandwich, with creme filling contain 3.3 times more Copper, 1.6 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 6.8 times more Selenium and 15.2 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, oatmeal sandwich, with creme filling contain similar levels of Iron and Zinc per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.2 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While 7 oz of Cookies, oatmeal sandwich, with creme filling contain 18.1 times more Energy, 37.3 times more Fat, 63 times more Saturated Fat, 2.3 times more Omega 3, 241.1 times more Omega 6, 19.5 times more Carbohydrate and 82.5 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6