Comparing Nutrients in 14 ounces Broccoli VS Cookies, chocolate sandwich, with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%

Macro Nutrients

	Broccoli	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Energy	4.65% 135kcal	59.7% 1730kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	36.5% 11.7g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	70.4% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	233% 302g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	225% 163g	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	3.72% 2.7g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	20% 11g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	6.1% 0.079mg	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	62.5% 250μg	67.5% 270μg	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	393% 354mg	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	20.6% 3.1mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	53% 63.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	18.7% 187mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	83% 0.75mg	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	36.2% 2.9mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	NA	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	37.4% 262mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.67% 24.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Cookies, chocolate sandwich, with creme filling, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli versus 14 oz of Cookies, chocolate sandwich, with creme filling, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• 14 ounces of Broccoli have more Vitamin A, 3.4 times more Vitamin B5, 8.8 times more Vitamin B6, more Vitamin C and 6.4 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, reduced fat contain 4.1 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B3 and 2.2 times more Vitamin E than Raw Broccoli.
• Both Broccoli and Cookies, chocolate sandwich, with creme filling, reduced fat provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Raw Broccoli as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• 14 ounces of Broccoli have more Calcium, 1.8 times more Potassium and 14.3 times more Water than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While 14 oz of Cookies, chocolate sandwich, with creme filling, reduced fat contain 3.8 times more Copper, 4.4 times more Iron, 5.3 times more Selenium and 14.3 times more Sodium than Raw Broccoli.
• Both Broccoli and Cookies, chocolate sandwich, with creme filling, reduced fat contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Cookies, chocolate sandwich, with creme filling, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, chocolate sandwich, with creme filling, reduced fat contain 12.8 times more Energy, 35.8 times more Fat, 25.8 times more Saturated Fat, 6.5 times more Omega 3, 61.5 times more Omega 6, 11.5 times more Carbohydrate and 24.2 times more Sugars than Raw Broccoli.
• Both Broccoli and Cookies, chocolate sandwich, with creme filling, reduced fat offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Broccoli provide inadequate amounts of Energy and Omega 6