Comparing Nutrients in 14 ounces Boiled Broccoli VS Cookies, molasses

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Boiled Broccoli	Cookies, molasses	Recommended Dietary Allowance
Energy	4.8% 139kcal	59% 1707kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	52.4% 51g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	40% 12.7g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	225% 293g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	96% 70g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	17% 9.45g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cookies, molasses	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	31.8% 0.41mg	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	107% 429μg	88.3% 353μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cookies, molasses	Recommended Dietary Allowance
Calcium	16% 159mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	164% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	217% 5mg	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	38% 266mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	40.4% 1373mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	121% 1822mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Cookies, molasses:

• Boiled and Drained Broccoli has more Vitamin A, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 25.7 times more Vitamin K than Cookies, molasses.
• While Cookies, molasses contain 5.6 times more Vitamin B1, 2.1 times more Vitamin B2 and 5.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cookies, molasses have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Cookies, molasses:

• Boiled and Drained Broccoli has 15.4 times more Water than Cookies, molasses.
• While Cookies, molasses contain 1.9 times more Calcium, 6.1 times more Copper, 9.6 times more Iron, 2.5 times more Magnesium, 6.5 times more Manganese, 1.4 times more Phosphorus, 3.5 times more Selenium and 11.2 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cookies, molasses have similar amounts of Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 1.4 times more Omega 3 and 3.3 times more Fiber than Cookies, molasses.
• While Cookies, molasses contain 12.3 times more Energy, 31.2 times more Fat, 40.7 times more Saturated Fat, 32.2 times more Omega 6, 10.3 times more Carbohydrate, 12.7 times more Sugars and 2.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cookies, molasses have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.