Comparing Nutrients in 14 ounces Cookies, molasses VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cookies, molasses	Boiled Broccoli	Recommended Dietary Allowance
Energy	59% 1707kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	52.4% 51g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	40% 12.7g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	22% 28.5g	130g per day for Men 19-50 years
Sugars	96% 70g	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	10.4% 3.97g	34.5% 13g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	88.3% 353μg	107% 429μg	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	286% 258mg	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	2.9% 0.44mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Boiled Broccoli	Recommended Dietary Allowance
Calcium	29.4% 294mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	164% 1.5mg	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	319% 25.5mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	54% 377mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	121% 1822mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.62% 23g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, molasses vs Boiled Broccoli:

• Cookies, molasses have 5.6 times more Vitamin B1, 2.1 times more Vitamin B2 and 5.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C, 13.2 times more Vitamin E and 25.7 times more Vitamin K than Cookies, molasses.
• Both Cookies, molasses and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 14 oz.
• Both Cookies, molasses as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, molasses vs Boiled Broccoli:

• Cookies, molasses have 1.9 times more Calcium, 6.1 times more Copper, 9.6 times more Iron, 2.5 times more Magnesium, 6.5 times more Manganese, 1.4 times more Phosphorus, 3.5 times more Selenium and 11.2 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 15.4 times more Water than Cookies, molasses.
• Both Cookies, molasses and Boiled and Drained Broccoli have similar amounts of Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, molasses have 12.3 times more Energy, 31.2 times more Fat, 40.7 times more Saturated Fat, 32.2 times more Omega 6, 10.3 times more Carbohydrate, 12.7 times more Sugars and 2.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Omega 3 and 3.3 times more Fiber than Cookies, molasses.
• Both Cookies, molasses as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.