Comparing Nutrients in 100 grams Cookies, oatmeal, with raisins VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Cookies, oatmeal, with raisins	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	15.2% 441kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.8g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	17% 5.44g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	31.4% 5.33g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	45.7% 33g	0.86% 0.62g	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	0.33% 0.24g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	% 18g	% 0.15g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	17% 0.22mg	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	17.8% 71μg	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	41% 37mg	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% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.8% 28mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	8.33% 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	28.8% 2.3mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	16.5% 0.38mg	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	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.22% 8g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, with raisins VS Cooked Broccoli Raab per 100 g

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

Lets compare vitamin content per 100 grams of Cookies, oatmeal, with raisins vs Cooked Broccoli Raab:

• 100 grams of Cookies, oatmeal, with raisins have 1.7 times more Vitamin B1 and 1.5 times more Vitamin B2 than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 3.2 times more Vitamin B6 and 2 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cooked Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.

Comparing minerals per 100 grams for Cookies, oatmeal, with raisins vs Cooked Broccoli Raab:

• 100 grams of Cookies, oatmeal, with raisins have 1.9 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 4.5 times more Selenium, 5.8 times more Sodium and 1.2 times more Zinc than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 4.2 times more Calcium, 1.5 times more Potassium and 11.5 times more Water than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, oatmeal, with raisins have 17.6 times more Energy, 30.3 times more Fat, 61.1 times more Saturated Fat, 3.7 times more Omega 3, 171.9 times more Omega 6, 22.1 times more Carbohydrate, 53.5 times more Sugars, 34.8 times more Fructose and 1.5 times more Protein than Cooked Broccoli Raab.
• Both Cookies, oatmeal, with raisins and Cooked Broccoli Raab offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6