Comparing Nutrients in 100 grams Cookies, oatmeal, dry mixVS Broccoli

Macros Ratio

Protein Fat Carbs

Cookies, oatmeal, dry mix

37%

57%

Broccoli

27%

65%

100 g ▼

Macro Nutrients

Cookies, oatmeal, dry mixvs Broccoli

16%462kcal

Energy

1.17%34kcal

462 kcalvs34 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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19.8%19g

Fat

0.38%0.37g

19 gvs0.37 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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15%4.76g

Saturated Fat

0.36%0.11g

4.76 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.5%0.14g

Omega 3

3.94%0.063g

0.14 gvs0.063 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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15.6%2.66g

Omega 6

0.29%0.049g

2.66 gvs0.049 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51.8%67.3g

Carbohydrate

5.1%6.64g

67.3 gvs6.64 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

2.34%1.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.94%0.68g

≤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]

NA gvs0.68 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.49g

NA gvs0.49 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.1g

NA gvs0.1 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

6.84%2.6g

NA gvs2.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.6%6.5g

Protein

5.04%2.82g

6.5 gvs2.82 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, oatmeal, dry mixvs Broccoli

0.11%1μg

Vitamin A

3.44%31μg

RAE, retinol activity equivalents

1 μgvs31 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12%0.14mg

Vitamin B1

5.9%0.071mg

Thiamine

0.14 mgvs0.071 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.8%0.14mg

Vitamin B2

9%0.12mg

Riboflavin

0.14 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.13%1.3mg

Vitamin B3

4%0.64mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs0.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.14%0.46mg

Vitamin B5

11.5%0.57mg

Pantothenic acid

0.46 mgvs0.57 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.23%0.042mg

Vitamin B6

13.5%0.18mg

Pyridoxine

0.042 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.5%50μg

Vitamin B9

15.8%63μg

Folates and Folic Acid

50 μgvs63 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.11%0.1mg

Vitamin C

99%89.2mg

Ascorbic acid

0.1 mgvs89.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

5.2%0.78mg

Tocopherols and Tocotrienols

NA mgvs0.78 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

84.7%102μg

Phytomenadione or phylloquinone

NA μgvs102 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, oatmeal, dry mixvs Broccoli

2.5%25mg

Calcium

4.7%47mg

25 mgvs47 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.2%0.2mg

Copper

5.44%0.049mg

0.2 mgvs0.049 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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27.8%2.22mg

Iron

9.13%0.73mg

2.22 mgvs0.73 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.4%48mg

Magnesium

5%21mg

48 mgvs21 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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53.5%1.23mg

Manganese

9.13%0.21mg

1.23 mgvs0.21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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23.3%163mg

Phosphorus

9.43%66mg

163 mgvs66 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.4%183mg

Potassium

9.3%316mg

183 mgvs316 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19.3%10.6μg

Selenium

4.55%2.5μg

10.6 μgvs2.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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31.5%473mg

Sodium

2.2%33mg

473 mgvs33 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.27%0.8mg

Zinc

3.73%0.41mg

0.8 mgvs0.41 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.14%5.3g

Water

2.4%89.3g

5.3 gvs89.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Cookies, oatmeal, dry mix vs Broccoli:

Cookies, oatmeal, dry mix have 2 times more Vitamin B1 and 2 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 31 times more Vitamin A, 1.3 times more Vitamin B5, 4.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 892 times more Vitamin C than Cookies, oatmeal, dry mix.
Both Cookies, oatmeal, dry mix and Raw Broccoli have similar amounts of Vitamin B2 per 100 g.
Both Cookies, oatmeal, dry mix as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cookies, oatmeal, dry mix vs Broccoli:

Cookies, oatmeal, dry mix have 4.1 times more Copper, 3 times more Iron, 2.3 times more Magnesium, 5.9 times more Manganese, 2.5 times more Phosphorus, 4.2 times more Selenium, 14.3 times more Sodium and 2 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 1.9 times more Calcium, 1.7 times more Potassium and 16.8 times more Water than Cookies, oatmeal, dry mix.

Comparison of macro-nutrients per 100 grams:

Cookies, oatmeal, dry mix have 13.6 times more Energy, 51.9 times more Fat, 41.7 times more Saturated Fat, 2.2 times more Omega 3, 54.2 times more Omega 6, 10.1 times more Carbohydrate and 2.3 times more Protein than Raw Broccoli.
Both Cookies, oatmeal, dry mix as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Cookies, oatmeal, dry mixVS Cookies, oatmeal, with raisinsBroccoliVS Cookies, oatmeal, with raisinsCookies, oatmeal, dry mixVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 grams Cookies, oatmeal, dry mixVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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