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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cookies, oatmeal, with raisins	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	30% 875kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	32.2% 31.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	62.2% 10.6g	0.43% 0.073g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.5% 0.56mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	17.4% 69.5μg	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	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	57% 4.56mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	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	32.3% 226mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.43% 16g	4.86% 180g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Cookies, oatmeal, with raisins have 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cookies, oatmeal, with raisins.

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

• 7 ounces of Cookies, oatmeal, with raisins have 3.9 times more Copper, 3.2 times more Iron, 2.1 times more Magnesium, 3.1 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Selenium, 18.9 times more Sodium and 1.9 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.5 times more Calcium and 11.3 times more Water than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Frozen Broccoli Spears contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, oatmeal, with raisins have 15.2 times more Energy, 46.4 times more Fat, 104.6 times more Saturated Fat, 6 times more Omega 3, 144.1 times more Omega 6, 12.9 times more Carbohydrate, 22.5 times more Sugars and 1.9 times more Protein than Frozen Broccoli Spears.
• Both Cookies, oatmeal, with raisins 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