Comparing Nutrients in 14 ounces Broccoli VS Cookies, chocolate sandwich, with creme filling, special dietary

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, chocolate sandwich, with creme filling, special dietary	4%	41%	55%

Macro Nutrients

	Broccoli	Cookies, chocolate sandwich, with creme filling, special dietary	Recommended Dietary Allowance
Energy	4.65% 135kcal	63% 1830kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	90% 87.7g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	49.5% 16g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	172% 29.3g	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	208% 270g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	108% 78.3g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	20% 11g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, chocolate sandwich, with creme filling, special dietary	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	99% 15.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	61.5% 246μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	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	43.4% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, chocolate sandwich, with creme filling, special dietary	Recommended Dietary Allowance
Calcium	18.7% 187mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	97% 0.87mg	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	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	69.5% 1.6mg	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	113% 794mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	34.4% 1171mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	90% 1357mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 31 times more Vitamin A, 1.6 times more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin C and 18.8 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, special dietary.
• While Cookies, chocolate sandwich, with creme filling, special dietary contain 7.4 times more Vitamin B1, 2.5 times more Vitamin B2, 6.2 times more Vitamin B3, more Vitamin B12 and 2.1 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Cookies, chocolate sandwich, with creme filling, special dietary have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Broccoli as well as Cookies, chocolate sandwich, with creme filling, special dietary have insufficient amounts of Vitamin D in 14 oz.

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

• Raw Broccoli has 21.3 times more Water than Cookies, chocolate sandwich, with creme filling, special dietary.
• While Cookies, chocolate sandwich, with creme filling, special dietary contain 2.1 times more Calcium, 4.5 times more Copper, 6.5 times more Iron, 1.9 times more Manganese, 3 times more Phosphorus, 1.5 times more Selenium, 10.4 times more Sodium and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Cookies, chocolate sandwich, with creme filling, special dietary have similar amounts of Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate sandwich, with creme filling, special dietary contain 13.6 times more Energy, 59.7 times more Fat, 35 times more Saturated Fat, 8.6 times more Omega 3, 150.5 times more Omega 6, 10.2 times more Carbohydrate, 11.6 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cookies, chocolate sandwich, with creme filling, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.