Comparing Nutrients in 14 ounces Broccoli VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Broccoli	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	4.65% 135kcal	68.7% 1992kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	148% 47.2g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	59.6% 10g	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	216% 280g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	235% 170g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 161g	g per day for Men 19-50 years
Fiber	27% 10.3g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	20% 11g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cookies, sugar wafers with creme filling, regular	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	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	13% 0.17mg	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	76.4% 306μg	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	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	18.7% 187mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	72.6% 1.67mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	13.7% 464mg	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	27.3% 409mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.18% 6.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Cookies, sugar wafers with creme filling, regular:

• Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B1, 1.5 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin C and 48.4 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 3.4 times more Vitamin B3 and 3.2 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Cookies, sugar wafers with creme filling, regular have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Raw Broccoli as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cookies, sugar wafers with creme filling, regular:

• Raw Broccoli has 1.7 times more Calcium, 1.3 times more Magnesium, 2.7 times more Potassium and 53.8 times more Water than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 1.3 times more Copper, 5.1 times more Iron, 2 times more Manganese, 1.5 times more Selenium and 3.1 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Cookies, sugar wafers with creme filling, regular have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.6 times more Fiber than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 14.8 times more Energy, 62.8 times more Fat, 104.4 times more Saturated Fat, 1.5 times more Omega 3, 52.1 times more Omega 6, 10.6 times more Carbohydrate, 25.3 times more Sugars and 1.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.