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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Broccoli	27%	8%	65%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Broccoli	Recommended Dietary Allowance
Energy	63.5% 1842kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	78.3% 76g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	223% 161g	9.3% 6.75g	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	3.83% 2.78g	3.72% 2.7g	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	% 3.65g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 155g	% 0.4g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.94mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	53.4% 0.69mg	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	60.5% 242μg	62.5% 250μg	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	0% 0mg	393% 354mg	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	65.4% 9.8mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Broccoli	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	147% 1.33mg	21.6% 0.19mg	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	602% 48mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	36.2% 0.83mg	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	52.7% 369mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	9.58% 354g	3700g per day for Men 19-50 years

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

• Cookies, chocolate sandwich, with creme filling, regular have 2.8 times more Vitamin B1, 2 times more Vitamin B2, 4.1 times more Vitamin B3 and 3.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 2.1 times more Vitamin B5, 7.6 times more Vitamin B6, more Vitamin C and 3.7 times more Vitamin K than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Raw Broccoli have similar amounts of Vitamin B9 per 14 oz.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cookies, chocolate sandwich, with creme filling, regular have 6.8 times more Copper, 16.6 times more Iron, 2.2 times more Magnesium, 3.3 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Selenium, 11.8 times more Sodium and 1.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Calcium, 1.4 times more Potassium and 28.7 times more Water than Cookies, chocolate sandwich, with creme filling, regular.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate sandwich, with creme filling, regular have 13.6 times more Energy, 51.7 times more Fat, 49.6 times more Saturated Fat, 4.7 times more Omega 3, 66.4 times more Omega 6, 10.7 times more Carbohydrate, 23.9 times more Sugars and 1.8 times more Protein than Raw Broccoli.
• Both Cookies, chocolate sandwich, with creme filling, regular and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.