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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, special dietary	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	30.7% 891kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.34g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	73.6% 12.5g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	86.6% 63g	4.02% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17% 9.53g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, special dietary	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.42mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	26.7% 0.35mg	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	23% 91μg	46.6% 187μg	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	0.66% 0.6mg	151% 136mg	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	20% 3mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, special dietary	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	10.7% 107mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	7.94% 0.071mg	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	101% 8.08mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	22% 0.51mg	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	34.6% 242mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	36% 542mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, special dietary VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, oatmeal, commercially prepared, special dietary versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cookies, oatmeal, commercially prepared, special dietary have 6.4 times more Vitamin B1, 1.9 times more Vitamin B2 and 7 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 57 times more Vitamin A, 6.7 times more Vitamin B6, 2 times more Vitamin B9, 227.7 times more Vitamin C and 14.5 times more Vitamin K than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary and Frozen Broccoli Spears provide similar amounts of Vitamin B5 and Vitamin E per seven ounces.
• 7 ounces of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A and Vitamin C
• Both Cookies, oatmeal, commercially prepared, special dietary as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cookies, oatmeal, commercially prepared, special dietary have 1.3 times more Calcium, 4.2 times more Copper, 5.7 times more Iron, 2.5 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Selenium, 16.1 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.4 times more Potassium and 13.9 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary and Frozen Broccoli Spears contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, oatmeal, commercially prepared, special dietary have 15.5 times more Energy, 52.9 times more Fat, 51.8 times more Saturated Fat, 3.7 times more Omega 3, 170.4 times more Omega 6, 13.1 times more Carbohydrate, 21.5 times more Sugars and 1.6 times more Protein than Frozen Broccoli Spears.
• Both Cookies, oatmeal, commercially prepared, special dietary and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6