Comparing Nutrients in 100 grams Cookies, oatmeal, with raisins VS Boiled Spears Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Cookies, oatmeal, with raisins	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	15.2% 441kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.8g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	17% 5.44g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	31.4% 5.33g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	4.12% 5.36g	130g per day for Men 19-50 years
Sugars	45.7% 33g	2.03% 1.47g	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	11.5% 8.34g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	7.9% 3g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	10% 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	8.75% 35μg	7.5% 30μg	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	44.6% 40mg	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	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.8% 28mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	4.78% 0.043mg	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	28.8% 2.3mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	14% 0.33mg	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	16.3% 114mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.22% 8g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, with raisins VS Boiled Spears Frozen Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, oatmeal, with raisins versus 100 g of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cookies, oatmeal, with raisins vs Boiled Spears Frozen Broccoli:

• 100 grams of 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 Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain 1.9 times more Vitamin B6 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B9 per 100 grams.

Comparing minerals per 100 grams for Cookies, oatmeal, with raisins vs Boiled Spears Frozen Broccoli:

• 100 grams of Cookies, oatmeal, with raisins have 3.2 times more Copper, 3.8 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 3.1 times more Selenium, 13.4 times more Sodium and 2.2 times more Zinc than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain 1.8 times more Calcium and 11.4 times more Water than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, oatmeal, with raisins have 15.8 times more Energy, 143.3 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 Spears Frozen Broccoli.
• Both Cookies, oatmeal, with raisins and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6