Comparing Nutrients in 14 ounces Cookies, graham crackers, chocolate-coated VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Boiled Broccoli	Recommended Dietary Allowance
Energy	68.4% 1984kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	106% 102g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	213% 68.3g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	22% 28.5g	130g per day for Men 19-50 years
Sugars	204% 148g	7.6% 5.5g	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	NA	4.05% 2.94g	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	23% 8.73g	34.5% 13g	38g per day for Men 19-50 years
Protein	28.3% 16g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	61% 0.79mg	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	49.6% 198μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.93mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Boiled Broccoli	Recommended Dietary Allowance
Calcium	18.3% 183mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	99% 7.94mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	33.5% 0.77mg	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	49.3% 345mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, graham crackers, chocolate-coated vs Boiled Broccoli:

• Cookies, graham crackers, chocolate-coated have 4.3 times more Vitamin B1, 1.2 times more Vitamin B2, 3.1 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6, 2.2 times more Vitamin B9, 649 times more Vitamin C, 1.5 times more Vitamin E and 22 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, graham crackers, chocolate-coated vs Boiled Broccoli:

• Cookies, graham crackers, chocolate-coated have 3.2 times more Copper, 3 times more Iron, 2.4 times more Manganese, 1.3 times more Phosphorus, 6.9 times more Selenium and 6.5 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Magnesium, 2.3 times more Zinc and 44.6 times more Water than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Boiled and Drained Broccoli have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, graham crackers, chocolate-coated have 14.3 times more Energy, 62.9 times more Fat, 217.7 times more Saturated Fat, 88.4 times more Omega 6, 9.3 times more Carbohydrate, 26.8 times more Sugars and 1.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Omega 3 and 1.5 times more Fiber than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.