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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cookies, oatmeal, with raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	30% 875kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	32.2% 31.3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	62.2% 10.6g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	91% 65.8g	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	23% 16.6g	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	% 11.7g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.5% 0.56mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	20% 0.26mg	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	17.4% 69.5μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	7.5% 0.067mg	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	57% 4.56mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	19.2% 0.44mg	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	32.3% 226mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.43% 16g	4.87% 180g	3700g per day for Men 19-50 years

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

• Cookies, oatmeal, with raisins have 5.1 times more Vitamin B1, 2.7 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cookies, oatmeal, with raisins.

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

• Cookies, oatmeal, with raisins have 4.1 times more Copper, 3.8 times more Iron, 2.6 times more Magnesium, 3.6 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Potassium, 8.4 times more Selenium, 29.3 times more Sodium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 11.4 times more Water than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, oatmeal, with raisins have 15.8 times more Energy, 131.3 times more Fat, 302.2 times more Saturated Fat, 17.7 times more Omega 3, 410 times more Omega 6, 12.9 times more Carbohydrate, 22.5 times more Sugars and 1.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cookies, oatmeal, with raisins and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 7 oz.
• Both Cookies, oatmeal, with raisins as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 7 oz.