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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cookies, oatmeal, with raisins	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	30% 875kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	32.2% 31.3g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	62.2% 10.6g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	91% 65.8g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.5% 0.56mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	25.4% 0.58mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.43% 16g	4.9% 181g	3700g per day for Men 19-50 years

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

• Cookies, oatmeal, with raisins have 5.3 times more Vitamin B1, 2.3 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cookies, oatmeal, with raisins.

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

• Cookies, oatmeal, with raisins have 3.7 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Selenium, 13.4 times more Sodium and 1.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Calcium and 11.5 times more Water than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, oatmeal, with raisins have 17 times more Energy, 54.3 times more Fat, 123.6 times more Saturated Fat, 7.1 times more Omega 3, 171.9 times more Omega 6, 14.4 times more Carbohydrate, 24.5 times more Sugars, 10 times more Fructose and 2.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Cookies, oatmeal, with raisins and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 7 oz.
• Both Cookies, oatmeal, with raisins as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 7 oz.