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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Broccoli	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	32.2% 31.3g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	105% 137g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	% 11.7g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 36g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	10% 5.6g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	9.33% 93mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.43% 16g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Broccoli 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 Broccoli vs Cookies, oatmeal, with raisins:

• 7 ounces of Broccoli have 1.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 4 times more Vitamin B1, 1.8 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw Broccoli.

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

• 7 ounces of Broccoli have 1.7 times more Calcium, 1.4 times more Potassium and 11.2 times more Water than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 2.8 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 3.8 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Selenium, 9.8 times more Sodium and 1.6 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, oatmeal, with raisins contain 13 times more Energy, 42.6 times more Fat, 47.7 times more Saturated Fat, 11.8 times more Omega 3, 108.8 times more Omega 6, 10.4 times more Carbohydrate, 19.5 times more Sugars, 12.3 times more Fructose, 1.3 times more Fiber and 2.1 times more Protein than Raw Broccoli.
• 7 ounces of Broccoli provide inadequate amounts of Energy and Omega 6